Wednesday, 06 November 2019

 

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:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time

Compare to Tuesday, 14 February 2017

*Run 400m at the end of each rep round

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post time and experiences to comments

Tuesday, 05 November 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

 

Endurance:

Complete 1-minute at each station:

Row for calories

Max Push-ups

Bike for calories

Max strict pull-ups

Ski for calories

Rest 1:00

 

5 rounds for total calories + total reps

 

 

Post results and experiences to comments

Friday, 01 November 2019

 

Conditioning:

Option 1:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

 

For Time

Compare to Wednesday, 16 March 2016

 

(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Option 2:

2020 CrossFit Games Open 20.4*

30 Box jumps (24/20”)

15 Clean and jerks (95/65)

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

 

Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

 

Post reps from each part, time, and experiences to comments*

*This option is available for registered athletes that cannot make Saturday’s competition.

Friday, 25 October 2019

 

Conditioning:

Option 1:

Run 200m

7 Strict Pull-ups

7 Shoulder Press (115/73)

7 Bar-Facing Burpees

7 Strict Knees-2-Elbows

 

7 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (205/155)

Handstand push-ups

…then…

21 Deadlifts (315/225)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)
* This is only an option if you can not make the competition on Saturday.

 

Mobility/Flexibility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

 

 

Post results and experiences to comments

Wednesday, 23 October 2019

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

 

…Rest 8 minutes, then…

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Speed Skips

10 Paralette Pass-throughs

 

For score

Compare to Friday, 06 October 2017

 

Flexibility:

Couch Stretch

Overhead Distraction

Olympic Wall Squat

 

 

Post results and experiences to comments

Monday, 21 October 2019

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.2

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

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

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

 

Option 2:

Run 600m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

…then…

Run 800m

…then…

3 rounds of:

8 Power Cleans (135/93)

8 Ring Push-ups

8 Alternating Kettlebell Snatches (53/35)

…then…

Run 600m

 

For Time

Compare to Friday, 28 October 2016

 

 

Post results and experiences to comments

Friday, 18 October 2019

 

Conditioning:

Option 1:

“Hateful Eight”

8 Push-ups

8 GHD sit-ups

8 Squats

8 Pull-ups

8 Deadlifts (95/65)

8 Hang power cleans (95/65)

8 Shoulder-to-overhead (95/65)

8 Calories rowed

 

8 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.2

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

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

*This option is only available for registered athletes that cannot make the competition on Saturday.

 

 

Post results and experiences to comments

Monday, 07 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

General Warm-up:

2 rounds for quality:

Run 200m

6 Spiders

8 T-Push-ups

10 Sit-ups

10 Squats

8 Shoulder press w/T’s

6 Pull-ups

Row 200m

 

Specific Warm-up:

5 Kettlebell swings

5 Wall-ball shots

4 Box jumps

4 Power cleans

3 Thrusters

3 Overhead squats

 

3 rounds, increasing loads each round

 

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)(80/53)

 

Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)

 

For time

(30:00 cap)

Compare to Saturday, 22 June 2019

 

Instructions:

Each athlete uses only one bar. Increase load as needed.

 

 

Post results and experiences to comments

Saturday, 05 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Partner WOD

Part 1:

With a 12-minute cap:

2ooom Blind row*

20 Synchronized burpees-over-bar

20 Synchronized toes-2-bar

…rest 2:00, then…

Part 2:

With a 6:00 cap:

5-10-15 rep rounds† of:

Pull-ups

Thrusters (95/65)

…rest 2:00, then…

Part 3:

5:00 to find 1-RM hang squat clean

…rest 2:00, then…

Part 4:

With a 9:00 cap:

2 x 200m Sprints

100 Speed skips

50 Dumbbell snatches (50/35)

2 x 150m Sprints

50 Double unders

30 Dumbbell snatches

…rest 2:00, then…

Part 5:

10-8-6-4 rep rounds of:

Partner deadlift (315/265/215)

Bar muscle-ups

 

For time

Equal work required. One at a time working, except during synchro and hang squat cleans.

*Partners switch every 250m. Partners can only cay “switch” when the rowing partner reaches their given distance.

†Perform this section as “follow the leader”. Partner A does 5 Pull-ups, B does 5 Pull-ups. A does 5 thrusters, and B 5 thrusters. A does 10 thrusters, B does 10 thrusters, and so on.

 

Wednesday, 02 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

14 Plate burpees

14 Sandbag Zercher squats (70/40)

14 Handstand push-ups

14 Alternating pistols

400m run

 

4 rounds for time

 

 

Post results and experiences to comments

Wednesday, 25 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

MPCF Board WOD

“Battle Buddy”

20 Tire Flips (210/175)

30 meter Shuttle Runs x 4

80 Buddy Push-ups

100 meter Buddy Carry

100 Double Unders

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

40 Chest-2-Bar Pull-ups

20 Tire Flips

 

1.5 rounds for time*

 

Post time to comments

Compare to Wednesday, 10 February 2016

*Complete one full round, then do half of each exercise again.

Notes:

This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated.

 

Flexibility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

Post time and experiences to comments

Saturday, 21 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 17 September 2016

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post result and experiences to comments

Wednesday, 18 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“A Slice of Awesomeness”

Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:

Box Jumps (24/20″)

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

High-Lows*

Back Squats (155/103)**

Kettlebell Swings (53/35)

 

Rest 2 minutes between rounds

 

3 rounds for score

Compare to Wednesday, 20 September 2017

*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. If you complete each round under the cap, total your times for your score.

**No racks. Athlete must clean, and then place behind neck, in order to perform (previous versions allowed racks, but not all were allotted that option due to limited number of racks).

 

Strength:

Hang Power Clean

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility/Mobility:

Low Lunge Twist

Eye of the Needle

Reclined Spinal Twist

Twisted Cross

 

 

Post results and experiences to comments

Saturday, 14 September 2019

 

Conditioning:

Partner WOD

200m run*

10 Bar muscle-ups

400m row

20 Goblet squats (72/53)

600m run

30 Wall-ball sit-up throws (16)

800m row

40 Kettlebell swings (72/53)

1200m run

50 Box overs (20″)

800m row

40 Handstand push-ups

600m run

30 Toes-to-bar

400m row

20 Burpee wall-ball shots (25/20) @ (10/9′)

200m run

10 Chest-to-bar pull-ups

 

For time

*Teams half all work, except the 1200m run where both partners run together.

 

 

Post results and experiences to comments