Friday, 12 July 2019

 

Strength & Conditioning:

New MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

WOD courtesy of CrossFit Mayhem

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/side

 

 

Post results and experiences to comments

Tuesday, 25 June 2019

Congratulations to Burris and Kristen Smith on tying the knot!! We are so happy for two of MP’s own starting this new adventure!! See you in two weeks!

 

Endurance:

Assault bike 4200m

Rest 3:00

Assault bike 2100m

Rest 2:00

Assault bike 1000m

Rest 1:00

Assault bike 600m

 

For time

 

Strength/Skill:

Every minute on the minute, for 7:00, perform:

1 Strict pull-up, adding 1 pull-up each minute*

 

For total reps

*1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.

 

rest 3:00, then…

Every minute on the minute, for 7:00, perform:

3 Sit-up, adding 3 sit-ups each minute*

 

For total reps

*1 on minute 3, 2 on minute 6, 3 on minute 9, and so on. On last minute, 7, perform max reps. Advanced athletes start at 9.

 

 

 

Post results and experiences to comments

Wednesday, 10 April 2019

Ready for Liftoff!

 

Strength & Conditioning:

With a running clock, every minute on the minute perform 1 repetition of:

Snatch, start at 25-30% 1-RM, adding (10/5) each round until failure

…then, using the failed load, continue with:

Clean, adding (10/5) each round until failure

…then, using the failed load, continue with:

Deadlift, adding (10/5) each round until failure*

 

For max load at each lift and total weight lifted

*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load.

 

Royal Huddleston Burpee Challenge:

Day 67

 

Post results and experiences to comments

Wednesday, 06 March 2019

Wednesday 0845 class is cancelled. Sorry for any inconvenience. 

 

Conditioning:

Every 2 minutes on the minute for 12 minutes, perform one round of:

12/9 Calories biked

9 Front squats (45/33)

7 Shoulder Press (45/33)

5 Kettlebell Swings (72/53)

 

Strength:

Thrusters

7-rep max*

 

For max load

*No racks. Must squat clean into first rep. Reps must be connected.

 

Mobility:

Couch stretch

Middle straddle

Twisted cross

 

 

Post results and experiences to comments

Tuesday, 05 March 2019

Online Judges Course: Click HERE

Tuesday 0630 class is cancelled. Sorry for any inconvenience. 

 

Endurance Skill:

Row Sprints

4 minutes for calories

Rest 4 minutes

3 minutes for calories

Rest 3 minutes

2 minutes for calories

Rest 2 minutes

1 minute for calories

Rest 1 minute

30 seconds for calories

 

For total calories

 

Conditioning:

Every minute on the minute, perform the following:

3 Handstand Push-ups

1 Box Over (24/20″)*

 

*Add 1 Box over each minute until failure to complete in the given minute. HSPU’s remain 3 every round.

For score

 

 

Post results and experiences to comments

Monday, 04 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Hang Squat Clean

1-rep max

Every 90 seconds, perform 1 rep. Start with an empty bar, No More Than 20% of 1RM HPC. Increase by 5% of HPC each round.

 

Conditioning:

“WOD 3”

Row 250m

25 Snatches (75/53)

25 Kettlebell Swings (53/35)

25 Overhead Squats (75/53)

25 Box Jumps (20″)

25 Sumo Deadlift High-Pulls (75/53)

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Thrusters (75/53)

Row 250m

 

For Time

Compare to Tuesday, 01 March 2016

 

Mobility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post max load, time, and experiences to comments

Friday, 25 January 2019

 

Conditioning:

Calories Rowed

GHD Sit-ups

Power Cleans (135/93)

Handstand Push-ups

Zercher Sandbag Squats (70/40)

 

5 rounds for score

Instructions: Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for four more rounds (29 minutes total). Total all reps and calories for score.

 

Mobility:

Reclined Spinal Twist

Plow

Saddle Sit

 

 

Post score and experiences to comments

Monday, 29 October 2018

 

Strength Drills:

0:00-2:00

5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean*

2:00-4:00

4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean*

4:00-6:00

3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean*

6:00-8:00

2 Clean pulls + 2 Clean high pulls + 2 Power Clean @ 55% 1RM Clean*

8:00-9:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 65% 1RM Clean*

9:00-10:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 75% 1RM Clean*

 

For Quality

*dropping and resetting between pulls is allowed

 

Conditioning:

Partner WOD

“Make-up and Break-up”

Part 1:

Death by EMOM:

1 Synchronized Power Jerk (135/93)

1 Burpee

 

For Score

Every minute, add 1 rep of each. Continue this process until the partner group fails to finish within the minute.

Synchronized is defined as being in the front rack at the start of each rep and pausing in the finish position at the same time.

 

…Rest 2:00, then…

Part 2:

6 rounds, alternating partners*, of:

5 Squat Cleans (135/93)

7 Pull-ups

200m Row

 

For Time

*While one partner is completing a round, the other partner must hold a low plank while the other is working.

 

Flexibility:

Half Straddle – 1:00/side

Middle Straddle – 1:00

Pike Stretch – 1:00

Butterfly – 1:00

Spine Smash – 2:00

 

 

Post time and experiences to comments

Monday, 22 October 2018

Tara throwback from December 2014!

 

Strength Drills:

Every minute on the minute for 12 minutes perform on cycle of:

1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch*

*dropping and resetting between pulls is allowed

For Quality

 

Conditioning:

10-9-8-7-6-5-4-3-2-1

Glute-Ham Sit-up

1-2-3-4-5-6-7-8-9-10

Overhead Squat (95/63)

 

For Time

Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…

 

Flexibility/Mobility:

Couch Stretch – 1:30/leg

Reclined Spinal Twist – 1:30/side

Overhead Distraction – 1:30/arm

 

 

Post load, time, and experiences to comments

Compare to Saturday, 21 October 2017

Friday, 19 October 2018

 

Conditioning:

EMOM for 5:00 perform:

200m Row Sprint

Or…

450m Bike Sprint

 

Post slowest time

 

…Rest 10:00, then…

14 Plate Burpees (25# plate)

14 Squats

14 Hand-release Push-ups

14 Alternating Lunges

Row 500m

 

4 rounds for time

 

 

Post slowest sprint time and time to comments

Saturday, 01 September 2018

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

Post score and experiences to comments

Friday, 27 July 2018

 

Strength:

Every 90 seconds, for 6 rounds, perform one set of:

Front Squats

4 @75%

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

30 Double Unders

30ft One-arm Dumbbell Overhead Lunges, Left (50/35)*

30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*

 

For Score

*Each 5ft section is one rep. Advancement and scoring is to Games standards.

 

Flexibility:

Quad Smash – 1:30/leg

Calf Smash – 1:30/leg

Twisted Cross – 1:30/side

Shoulder Fold – 1:30/side

 

 

Post load, score, and experiences to comments

Tuesday, 17 July 2018

 

Sprints:

125m row

Rest 1:00

250m row

Rest 2:00

375m row

Rest 3:00

500m row

Rest 3:00

375m row

Rest 2:00

250m row

Rest 1:00

125m row

 

For Total Time

 

Conditioning:

Every three minutes on the minute, for 15 minutes perform:

12/9 Calories Biked

20 High-Lows*

10 Alternating Dumbbell Clean-2-Overhead (50/35)

5 Burpee-over-Dumbbell

 

For Score

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other.

 

Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time, score, and experiences to comments

Friday, 18 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Conditioning:

Every 3 minutes on the minute for 18 minutes perform:

150m Run

3 Chest-2-Bar Pull-ups

6 Strict Ring Dips

9 Kettlebell Swings (72/53)

12 Wall-Ball Push-ups*

 

For Score

*Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds

 

Strength:

Deadlift

5-5-3-3-2-2-1-1+

Starting @ 50% 1RM, increasing by 5% each set

 

For max reps at 1+ (85%)

 

Flexibility/Mobility:

Saddle Stretch – 2:00

Quad Smash – 1:30/side

Overhead with External Rotation Bias – 1:30/side

Hip Capsule – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 104

 

 

Post score, load and reps, and experiences to comments