Saturday, 17 November 2018

 

Conditioning:

“Add a little fun”

25-minute AMRAP*

1 Power Clean (135/93)

1 Knees-2-Elbows

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Rowed

 

For Score

Compare to the partner version Saturday, 19 November 2016

*Add one rep to each exercise each round.

Strength:

Deadlift

7-rep max

Goal here is to work up to the “max load” you can lift with good-great form. This is form work practice at moderately heavy loads.If coach, or any advanced lifter, says your form is fading as you perform a certain weight, don’t add weight until you fix your positioning/form.

 

Mobility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments

Wednesday, 14 November 2018

“Breathing is over-rated. But it is necessary.”

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Friday, 25 May 2018

 

Mobility/Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score, max load, and experiences to comments

Wednesday, 31 October 2018

2015 Throwback!

 

Conditioning:

“Are you a Halloweenie?”

Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise:

“Skeleton” Squat Jumps

“Horrific” Handstand Push-ups

“R.I.P.” Row for Calories

“Boo” Burpees

“Wicked” Wall-Ball Shots @ (20/14) @ (10/9’)

“Jack O’Lantern” Jumping Pull-ups

“Petrified” Pistols

“Killer” Kettlebell Swings (70/55)*

“Spooky” Sit-up Slammers (12/8)

“Lethal” Lateral Jumps (24/20″)

 

2.5 rounds* For Score

*2:45 minutes rest between rounds

On the third round, only do 30 seconds at each station

Compare to Monday, 31 October 2016

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post score to comments

Saturday, 20 October 2018

 

Conditioning:

“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed

Toes-2-Bar

 

WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)

 

WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)

 

For Time

Compare to Saturday, 17 June 2017

 

Instructions:

Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.

 

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

Post time and experiences to comments

Monday, 15 October 2018

Congratulations to Christa and Norka on their first comp! Strong work ladies!

 

Conditioning:

Complete as many as possible in 10 minutes of:

300m Run

10 Toes-2-Bar

10m Handstand Walk

10 Weighted Box Step-ups (50/35)* @ (24/20”)

 

For Score

*While holding a (50/35) DB in each hand

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

 

Mobility:

Eye of the Needle – 1:00/side

Reclined Spinal Twist – 1:00/side

Hip Capsule – 1:00/side

Overhead Distraction – 1:00/side

 

 

Post score, load, and experiences to comments

Wednesday, 10 October 2018

 

Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

Sit-up Slammers (12/8) @ 2m

 

Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Extension – 1:30

Calf Raises – 1:30

Elevated Seiza – 1:30

One Arm Lat Lean – 1:30/side

 

 

Post scores, time, and experiences to comments

Tuesday, 09 October 2018

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

Compare to Tuesday, 04 September 2018

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Conditioning:

40-20-10 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

30-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post times and experiences to comments

Saturday, 06 October 2018

Old school from October 2014!

 

Conditioning:

Complete as many rounds as possible in 6 minutes of:

20 Wall-ball Shots (20/14) @ 9′

40 Double Unders

 

…Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 3 minutes

Complete as many rounds as possible in 4 minutes of:

20 Toes-2-Bar

40 Singles

 

For Score

Compare to Saturday, 29 November 2016

 

Strength:

Deadlift

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Mobility:

Side Split – 1:00/leg

Overhead Tissue Smash – 1:30/side

Saddle Sit – 2:00

Spine Smash – 2:00

 

 

Post load and reps, score, and experiences to comments

Friday, 05 October 2018

“Before and After”

 

Conditioning:

“Row in, Blast out”

1000m Row

…then

3 rounds of:

9 Ring push-ups

15 GHD Sit-ups

21 Box Jumps (30/24″)

…now

15 Body Blasters*

 

For Time

*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition

Compare to Tuesday, 04 October 2016

 

Strength:

Push Press

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 95%

 

For Quality

 

Flexibility/yoga poses:

Thread the Needle – 1:00/side

Twisted Monkey – 1:00/side

Pigeon – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post time and experiences to comments

Monday, 01 October 2018

Turner Falls and Tough Mudder = Fun weekend!

 

Conditioning:

Complete as many rounds as possible in 10-minutes of:

3 Burpee-Box-Overs

3 Deadlifts (225/155)

6 Burpee-Box-Overs

6 Deadlifts

9 Burpee-Box-Overs

9 Deadlifts

…etc, adding 3 reps to each exercise every round

 

For Score

 

…Rest 10:00, then with a running clock…

0:00-2:00 Max rep Handstand Push-ups

2:00-4:00 Rest

4:00-6:00 Double Unders

6:00-8:00 Rest

8:00-10:00 1-rep Max Back Squat

 

For Score

Compare to Monday, 02 October 2017

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Elevated Cat – 2:00

Reclined Spinal Twist – 2:00/side

 

 

Post scores and experiences to comments

Wednesday, 26 September 2018

Congratulations to MP’s own Miss Emma Clary! She was named a National Merit Scholarship Semifinalist!! Stong work Emma!!

 

Conditioning:

10 2-minute rounds of:

20/16 calorie row

Max Sit-up Slammers (12/8) @ 2m

Rest 30 seconds

 

For score

 

Mobility:

Elevated Cat – 1:30

Reclined Spinal Twist – 1:00/side

Half Straddle – 1:00/side

 

 

Post score and experiences to comments

Wednesday, 19 September 2018

 

Conditioning:

“Wild Wednesday”

400m Run

30 Toes-2-Bar

20 Pistols (alternating)

10 Strict Pull-ups

50 Calories Rowed

10 Strict Handstand Push-ups

20 Ring Push-ups

30 Slammers (12/8)

400m Run

 

2 rounds for time

Compare to Wednesday, 18 July 2018

 

Mobility:

Posterior Chain – 2:00/side

Anterior Compartment Smash – 2:00/side

Hip Capsule – 2:00/side

 

For Quality

 

 

Post time and experiences to comments

Saturday, 08 September 2018

If you get a chance, swing by CrossFit 51 and cheer on Courtnie, Sarah, and Allyson, as they compete at the Midwest Fall Classic!

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Similar to Saturday, 19 May 2018

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score and experiences to comments

Friday, 07 September 2018

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

 

Conditioning:

Perform as many reps as possible in 12 minutes of:

6 Kettlebell Swings (72/53)

8 Toes-2-Bar

10 Calories Rowed

24 Single Unders

 

For Score

 

Strength:

Front Squat

5-5-5-5-5

5-Rep Max

 

Mobility:

Posterior Chain Floss – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post score, max load, and experiences to comments