Friday, 11 January 2019

 

Conditioning:

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

15/12 Calories Rowed

12 Alternating Pistols

9 GHD Sit-ups

 

For score

 

…rest 3 minutes, then…

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

10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35)

10m One-arm Overhead Dumbbell Walking Lunges-Left (50/35)

20m Burpee Broad Jumps

 

For score

 

…rest 3 minutes, then…

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

2 Dumbbell Box Step-ups (24/20″)(50/35)*

2 Man-maker Push-ups (50/35)*

 

For score

*increase reps by 2 each round

 

Mobility:

Shoulder Fold

Hip Capsule

Calf Stretch

 

 

Post scores and experiences to comments

Wednesday, 09 January 2019

 

Strength:

Deadlift

Every 75 seconds perform 2 connected reps

Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.

 

For max load

 

Conditioning:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For Time

Compare to Monday, 28 September 2015

Weight:

RX (65/43)

Masters (45/30)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

Mobility:

Reclined Spinal Twist

Hip Capsule

Biceps Barbell Smash

 

 

Post max load, split times, and experiences to comments

Tuesday, 08 January 2019

Skill:

Bike Sprints*

30 sec on/60 sec off

*All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec.

3 rounds for max calories

 

Conditioning:

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

Run 200m

8 Army T-Push-ups

6 Handstand Push-ups*

4 Ring-Dips*

 

For score

*Rx+ strict handstand push-ups and weighted ring dips (45/30)

 

Mobility:

Twisted Cross

Hip Capsule

Couch Stretch

 

 

Post calories, score, and experiences to comments

Saturday, 05 January 2019

 

Conditioning:

3-person team WOD*

Row 600m

4 rounds of:

12 Power Cleans (155/103)

12 Toes-2-Bar

…then…

Bike 1200m

3 rounds of:

18 Shoulder to Overhead (135/93)

18 Alternating Pistols

…then…

Row 1200m

2 rounds of:

24 Bar-over-Burpees

24 Box Overs (30/24″)

…then…

Bike 2400m

60 Front Rack Walking Lunges (115/73)

180 Double Unders

 

For Time

*Equal work required. Only one athlete working at a time. Tag between exercises.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Right Leg Split

Left Leg Split

Middle Splits

 

 

Post time, max load, and experiences to comments

Wednesday, 02 January 2019

 

Strength:

Overhead Squats

5 @ 60% 1RM

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

For quality

 

Conditioning:

21-15-9 rep rounds of:

Calories rowed

Back Squats (135/93)*

Pull-ups

 

For time

*No racks. Must clean the barbell, and place it in the back rack. No dumping the bar off the back.

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post loads, time, and experiences to comments

Monday, 31 December 2018

Classes today are only at 0530 and 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

Post time and experiences to comments

Saturday, 29 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.

 

Conditioning:

4-person Team WOD

“Why do I do this?”

Buy-in:

400 Single Unders

…then…

20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups

…then…

Sell-out:

2000m Row

 

For time and total burpees

Compare to Saturday, 26 December 2015

 

-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.

…Rest 5 minutes…

Strength:

As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)

 

For Score

Compare to Monday, 26 December 2016

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

Post time, scores, and experiences to comments

Monday, 24 December 2018

CrossFit’n Santa!

Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 23 December 2017

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

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

 

 

Post time and experiences

Friday, 14 December 2018

 

Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories biked as possible in 7 minutes

 

…rest 15:00-17:00, then…

Partner AMRAP 3:*

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Total Score

Compare to Wednesday, 13 December 2017

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Tuesday, 11 December 2018

MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Back Extensions

10 Pistols

5 Muscle-ups

 

3 rounds for time

 

Stability Work:

10  Goblet Squats*

40m Kettlebell Waiter Walks (20/20)*

20 second 1-arm Low Plank (right arm up)

20 second 1-arm Low Plank (right arm up)

Rest 1 minute

 

3 rounds for quality

*Increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 04 December 2018

No 0630 class this Tuesday. All other classes normal.

 

Conditioning:

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

20/15 Calories Biked

15 Ring Dips

10 Dumbbell Turkish Get-ups (50/35) (5 each side)

 

For Score

Compare to Wednesday, 29 November 2017

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post score and experiences to comments

Saturday, 01 December 2018

 

Conditioning:

30 GHD Sit-ups buy-in

…then

3 rounds of:

5 Weighted Pull-ups (30/20)

10 Goblet Squats (97/62)

15/12 Calories Biked

20m Handstand Walk

…then

30 Burpee sell-out

 

For Time

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post loads, time, and experiences to comments

Wednesday, 28 November 2018

 

Conditioning:

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

200m Run

20 Speed Skips

15 Sit-ups

10 Front Squats (95/63)

5 Strict Pull-ups

 

For Score

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Monday, 02 July 2018

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments

Monday, 26 November 2018

 

Conditioning:

Partner WOD

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

4 Strict Pull-ups

10/8 Calories Rowed

8 Alternating Pistols

10/8 Calories Biked

12 Sit-ups

 

For Score

*Partner alternate exercises

 

…Rest 8 minutes…

Complete as many rounds* and reps as possible in 10 minutes of:

100m Row

5 Front Squats (135/93)

10 Alternating Dumbbell Snatches (50/35)

5 Burpees-over-Dumbbell

 

For Score

*Partners alternate rounds

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post scores and experiences to comments