Monday, 09 December 2019

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Deadlifts @ (95/65)*

7 @ (155/105)

5 @ (205/135)

3 @ (250/165)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM.

 

Conditioning:

“Nutts”

10 Handstand Push-ups

15 Deadlifts (250/165)

25 Box Jumps (30/24″)

50 Pull-ups

100 Wall-ball Shots (20/12) @ (10′)

200 Double Unders

Run 400m with weight (45/25)

 

For time

Compare to Friday, 12 August 2011

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Saturday, 07 December 2019

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

 

Post results and experiences to comments

Wednesday, 04 December 2019

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Conditioning:

“I Won’t Give Up”

45 Sit-ups

200m Sprint

35 Box Jumps (24/20″)

200m Sprint

25 Pull-ups

200m Sprint

35 Grasshoppers

200m Sprint

45 Double Unders

200m Sprint

 

2 rounds for time

Compare to Friday, 02 December 2016

 

Flexibility:

Right Straddle

Left Straddle

Center Straddle

Supine Shoulder Extension

 

 

Post results and experiences to comments

Monday, 02 December 2019

Congrats to Christa and Burris for their successful completion of CF-L1!

Great job Coach Christa and Coach Burris!

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

Complete as many rounds and reps as possible in 25-minutes of:

10 Overhead squats (95/63)

10 Toes-2-bar

400m Run

 

For score

 

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post results and experiences to comments

Friday, 29 November 2019

Classes Friday are at 0630, 0900 and 1200

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 23 November 2018

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

Flexibility/Mobility:

Saddle Sit

Elevated Cat

Low Dragon

Child’s Pose w/ shoulders

 

 

Post time and burpee count to comments

Tuesday, 26 November 2019

 

Endurance:

Run 200m

rest 2:00*

Run 400m

rest 2:00

Run 600m

rest 2:00

Run 800m

rest 2:00

Run 600m

rest 2:00

Run 400m

rest 2:00

Run 200m

 

For total sprint time

(total time – 12:00 of rest)

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

Flexibility:

Couch stretch

Left split

Right split

Pike

Twisted cross

Shoulder fold

 

 

Post results and experiences to comments

Saturday, 23 November 2019

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (185/123)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then perform for time:

20 Synchronized Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Synchronized Burpees

 

Flexibility/Mobility:

Saddle Sit

Reclined Spinal Twist

Twisted Cross

Quad Smash

 

 

Post times, score, and experiences to comments

Friday, 22 November 2019

 

Conditioning:

“Godfather”

1000m Row

20 Double Kettlebell Thrusters (53/35)

40 Alternating One-arm Push-ups

60 Half Tacos

80 Double Unders

100 Walking Lunges

80 Speed Skips

60 Sit-ups

40 Kettlebell Swings (53/35)

20 Ring Dips

1000m Row

30 Burpee Sell-out

 

For Time

Compare to Friday, 18 November 2016

 

Mobility:

Overhead Distraction

Hip Capsule

Spine Smash

 

 

Post time and experiences to comments

Tuesday, 19 November 2019

 

Endurance:

Partner WOD

100 Calories Rowed

40 Push-ups

60 Calories Biked

50 Sit-ups

70 Calories Ski Erg

50 Push-ups

60 Calories Rowed

40 Sit-ups

100 Calories Biked

 

For time

 

 

Post results and experiences to comments

Monday, 18 November 2019

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Clapping Push-ups

6 Kettlebell Swings (72/53)

8 Box Jumps (30/24″)*

 

For score

*max box jumps on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10/8 Calories Rowed

Rest 1:00

 

3 rounds for time

Flexibility/Mobility:

Spine Smash

Pike Stretch

Couch Stretch

 

 

Post results and experiences to comments

Saturday, 16 November 2019

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Friday, 22 March 2019

*Equal work required

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

 

 

Post time and experiences to comments

Wednesday, 13 November 2019

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

Compare to Monday, 06 November 2017

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Tuesday, 12 November 2019

 

Endurance:

Accumulate 300 calories on*:

Assault Bike, Rower, and Ski Erg

 

For time

*any combination two or three of the apparatuses

 

Skill work:

Pick 2-3 skills from the Athletic Skill Sheet

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle

Left Side Straddle

Middle Straddle

First Rib Mobilization

Banded Olympic Wall Squat

 

 

Post results and experiences to comments

Monday, 11 November 2019

Thank you to all the Veterans that have sacrificed.

Happy Veteran’s Day 2019!

(Thank you for the flowers MP family)

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.5

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

Option 2*:

“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 Saturday, 17 November 2018

*Add one rep to each exercise each round.

Mobility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site