Monday, 08 March 2021

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CrossFit Judges course is live! Click HERE!

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/183)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/153)

Compare to Wednesday, 25 October 2017

Skill:

0:30 Low plank hold

0:30 Rest

 

5 Sets for quality

 

 

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Friday, 05 March 2021

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CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Conditioning:

“Friend Friday”

Perform 0:45 work and 0:30 rest/transition at the following:

Power snatches (135/93)/Dumbbell snatches (50/35)

Burpee box jumps (24/20″)/Burpee box step-ups (24/20″)

Rope Climbs (12′)

Tire Flips (210/180)

Toes to bar/Hanging knee raises

 

3 Rounds for total score, rest 1:45 between rounds

 

 

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Monday, 01 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Skill:

5 Tempo double kettlebell L-sit strict press @ 3030 pace

1:00 Rest

5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top

1:00 Rest

 

4 Sets for quality

 

Conditioning:

“Death by Duo”

Every minute on the minute, for as long as possible*:

1 Pull-up

1 Kettlebell swing (72/53)

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the minute.

…Rest 1:00 then…

Every minute on the minute, for as long as possible*:

1 Power clean (95/63)

1 Push-up

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 power cleans and 2 push-ups.  Continue with this pattern until the prescribed work cannot be completed within the minute.

 

For total score

 

 

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Saturday, 27 February 2021

New Board WOD boards are finished! You know what that means!!

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Skill:

10 Parallette shoot-throughs w/ push-up and dip

1:00 Rest

15/15 Seated single leg lifts over dumbbell

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD, alternate exercises

25′ Handstand walk

5 Pull-ups

5 Burpees over bar

5 Goblet squats (72/53)

5 Deadlifts (275/183)

 

10 Rounds for time

(30:00 cap)

 

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Friday, 26 February 2021

Old school lifting from 2018!

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Skill:

4 reps of 1 Strict pull-up + 5 sec hold at top

Rest 1:00

4 Sets for quality

 

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

2 rounds for score

Strength:

Front Squat

1-rep max

 

For max load

Compare to Friday, 07 August 2020

 

 

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Wednesday, 24 February 2021

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Conditioning:

As many rounds and reps in 20:00 of:

1 Rope climb

2 Bar muscle-ups

4 Kettlebell swings (97/62)

8 Hang cleans (135/93)

16 Handstand push-ups

32 Double unders

 

For score

 

 

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Monday, 22 February 2021

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Skill:

0:20 Hollow hold + 10 Hollow rocks

0:30 Rest

0:20 Arch hold + 10 Arch rocks

0:30 Rest

20 Hollow/arch swings on bar

Rest 1:00

 

4 Sets for quality

 

Conditioning:

CrossFit Open 13.2

As many rounds and reps as possible in 10 minutes of:

5 Shoulder-to-overhead (115/73)

10 Deadlifts (115/73)

15 Box jumps* (24/20″)

 

For score

*Box step ups permitted in all divisions

 

 

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Saturday, 20 February 2021

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CrossFit Games Open registration is live! Click HERE!

“Galentine’s WOD” tonight at 5:30pm! All ladies invited!

 

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 Saturday, 14 November 2020

 

 

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Wednesday, 17 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

All classes are normal. If you can get to the gym, it will be open!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

 

Skill:

0:20 L-hang from bar

0:30 Rest

1 Wall-walk plus 6 shoulder taps

1:00 Rest

 

4 Sets

 

Conditioning:

“Optimus Prime”

As many reps in 7 minutes of*:

Wall-ball shots (20/14)@(10/9′)

 

For score

*5 Deadlifts (225/153) at the top of each minute

 

 

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Saturday, 13 February 2021

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Skill:

10 Scapular pull-ups

0:30 Rest

0:20 Chin over bar hold

0:30 Rest

10 Lat activations

1:00 Rest

 

3 Sets

 

Conditioning:

“Ellen”

20 Burpees

21 Alternating dumbbell snatches (50/35)

12 Double dumbbell thrusters (50/35)

 

3 Round for time

 

 

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Friday, 12 February 2021

Ape flashback to February 2012

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Partner WOD, equal work

2 Min AMCAP bike

…2 minute rest, then 2 rounds of…

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

2 Min AMCAP row

 

For total calories and time

 

Strength:

Deadlift:

1-rep max

For load

 

 

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Wednesday, 10 February 2021

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Conditioning:

Complete as many rounds and reps in 9 minutes of:

10 Knees-2-elbows

50′ Handstand walk

Rest 4 minutes, then…

Complete as many rounds and reps in 7 minutes of:

1,2,3,4….rep rounds of:

Bar muscle-ups

Power clean and jerk (185/123)

Rest 3 minutes, then…

Complete as many rounds and reps in 5 minutes of:

3 Rope climbs

10 Alternating dumbbell snatch (50/35)

 

For scores on each and total

 

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Monday, 01 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Friday, 02 November 2018

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

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Saturday, 30 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 20 minutes of*:

2 Rope climbs

8 GHD sit-ups

8 Cleans (155/103)

8 Alternating pistols

8 Pull-ups

8 Deadlifts (265/173)

 

For score

*On round 2, double the reps of each exercise from round 1.  On round 3, triple the reps of each exercise from round 1.  On round 4, continue pattern until time cap is reached.

 

 

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