Tuesday, 28 August 2018

 

Sprints:

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 2:00

Bike 1200m

Rest 2:00

Run 200m

Rest 1:00

Row 250m

Rest 1:00

Bike 600m

 

For Time

 

Strength & Conditioning:

2 Muscle-ups

7 Thrusters (135/93)

14 GHD Sit-ups

 

3 round for time

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Half Straddle – 1:30/side

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

 

Post times and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Monday, 27 August 2018

 

Conditioning:

“Rock’em Sock’em”

50 Double Unders

50 Sit-ups

500m Row

40-meters Burpee Broad Jumps

40 Sit-ups

400m Run

30 Pull-ups

30 Sit-ups

300m Row

20 Ring Dips

20 Sit-ups

200m Run

10 Strict Handstand Push-ups

10 Sit-ups

100m Row

 

For Time

Compare to Wednesday, 31 August 2016

 

Flexibility:

Knees-to-traps – 1:30

Elevated Cat- 1:30

10 reps 2 pike/2 squats

Standing Pike – 1:30

Kneeling Achilles – 1:00/side

Butterfly – 1:30

 

 

Post time, load, and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Tuesday, 21 August 2018

Sprints:

100m Run

Rest 30 seconds

500m Bike

Rest 1:00

200m Run

Rest 30 seconds

500m Bike

Rest 1:00

Run 300m

Rest 1:00

Bike 500m

Rest 2:00

Run 400m

Rest 1:00

Bike 500m

 

For Total Time

 

Metcon:

200 Double Unders

100 Shoulder-2-Overhead (75/53)

50 Toes-2-Bar

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post calories, time, and experiences to comments

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Tuesday, 14 August 2018

 

Sprints:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

Metcon:

60-30-15 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

40-20-10 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 calories, time, and experiences to comments

Monday, 13 August 2018

 

Conditioning:

“King Kong”

1 Deadlift (455/303)

2 Muscle-ups

3 Cleans (250/163)

4 Handstand Push-ups

 

3 rounds for time

Compare to Tuesday, 09 December 2014

 

Flexibility/Mobility:

Spine Smash – 2:00

Sink Mobilization – 2:00

Couch Stretch – 1:30/side

Twisted Cross – 1:30/side

 

 

Post time and experiences to comments

Saturday, 11 August 2018

 

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 (175/113)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then with a 10-minute cap perform for time:

20 Syncro Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Syncro Burpees

 

Flexibility/Mobility:

Saddle Sit – 2:00

Reclined Spinal Twist – 1:30/side

Twisted Cross – 1:30/side

Quad Smash – 1:30/leg

 

 

Post times, score, and experiences to comments

Monday, 06 August 2018

Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 CrossFit Games! 

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.

 

Conditioning:

3 Power Cleans (205/133)

6 Strict Handstand Push-ups

9 Toes-2-Bar

 

10 rounds for time

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

Post time and experiences to comments

Tuesday, 31 July 2018

 

Sprints:

15/12 Calorie Biked

Rest 1:30

25/20 Calorie Biked

Rest 3:00

35/28 Calorie Biked

Rest 3:00

25/20 Calorie Biked

Rest 1:30

15/12 Calorie Biked

 

For Total Sprint Time

*Go hard when on the bike

 

Conditioning:

15 Handstand Push-ups

30 Toes-2-Bar

45 Wall-Ball Shots (25/16) @ (10/9′)

30 Toe-2-Bar

15 Handstand Push-ups

 

For Time

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Side Straddle – 1:00/side

Middle Straddle – 1:30

Elevated Cat Stretch – 1:30

 

 

Post times and experiences to comments

Tuesday, 24 July 2018

Throwback Tuesday, November 2015

 

Sprints:

200m Run

Rest 1:00

400m Run

Rest 2:00

600m Run

Rest 3:00

400m Run

Rest 2:00

200m Run

 

For Total Sprint Time

 

Conditioning:

70 Calories Rowed

40 Wall-Ball Shots (25/16) @ (10/9′)

20 Handstand Push-ups

10 Muscle-ups

 

For Time*

*can partition anyway needed

 

 

Post times and experiences to comments

Friday, 20 July 2018

 

Conditioning:

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

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squats

3-3-3 @ 80%

For quality in maintaining position throughout movement

 

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility – 2:00

Half Straddle – 1:30/side

Hip Capsule – 1:30/side

Saddle Sit – 2:00

 

 

Post score, lift, load, and experiences to comments

Wednesday, 18 July 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, 30 September 2015

 

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

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

Monday, 16 July 2018

 

Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1!

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (25/16) @ (10/9′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

Deadlift

5 @ 50%

4 @ 60%

4 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

For quality

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

Post lift, load, time, and experiences to comments

Wednesday, 11 July 2018

Happy birthday Danny! Flashback to 2010!

 

Conditioning:

“Picking Daisies”

1000m Row

75 Sit-ups

50 Army T-Push ups

25 Russian Kettlebell Swings (97/62)

400m Run

30 Alternating Dumbbell Snatches (50/35)

20 Alternating Pistols

10  Muscle-ups

 

For Time

 

Strength:

Option 1:

Make-up a missed 1-RM

 

For max load

 

Option 2:

Pick a lift from the following list and find a 4-RM

Back Squat, Front Squat, Deadlift, Push Press, Shoulder Press, Hang Clean, Hang Snatch, or Overhead Squat

 

For max load

 

Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post time, lift and load, and experiences to comments