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

 

 

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Wednesday, 18 September 2019

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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

 

 

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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.

 

 

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Friday, 13 September 2019

 

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Wednesday, 24 October 2018

 

Flexibility/Mobility:

Eye of the Needle

Reclined Spinal Twist

Hip Capsule

Overhead Distraction

 

 

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Monday, 02 September 2019

MP CrossFit will be closed for Labor Day. We will be meeting at Lafortune Stadium at 0830.

 

Partner WOD

“Labor me this”

20 Wall-ball volley throws (25/20/16) @ (10′)

200 yds Lunges/Burpee broad jumps/DB farmers carry (50/35)*

30 Army T-push-ups

40 Alternating DB snatches/DB Clean & Jerk/DB kettlebell swing (50/35)*

50 Wall-ball sit-up throws (25/20/16)

Run bleachers*

 

3 rounds for time

 

*Instructions:

  • All exercises are equal work, with only one athlete working at a time.
  • (M/co-ed/F)
  • Partners rotate every 25 yds. Each round is 100 yds down, and 100 yds back. Round 1 do lunges. Round 2 do burpee broad jumps. Round 3 do DB farmers carry with two DB’s.
  • Round 1 alternating DB snatches/alternating DB C&J/DB KB swings
  • Run bleachers together. Round 1, run 1 set of bleachers and 100m back to start line. Round 2, run other set of bleachers and 200m back to start line. Round 3, run both sets of bleachers and 100m to finish line.

 

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Saturday, 24 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Strength & Conditioning:

3-person team WOD

With a 15:00 cap, perform the following 2 WOD’s:

“Fast and Heavy”

300 Double unders

100 Alternating DB snatches (50/35)

30/20 Bar muscle-ups

 

For time

…then with time remaining…

Snatch Complex*

Snatch + Hang Snatch

For team total

*Each team member must find a 1-RM of the complex

 

…rest 5:00, then…

Team runs 2001m with (70/40)

For time

 

Teams will carry a sandbag or equivalent. Handing off from team mates as needed.

 

 

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Friday, 23 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

No Friday night class this week. Sorry for the inconvenience. All other classes normal.

 

Conditioning:

“Heartburn”

1 mile run

…then…

10 rounds of:

7 Thrusters (75/53)

7 Pull-ups

7 Burpees

 

For time

 

 

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Saturday, 17 August 2019

 

Conditioning:

Partner WOD

Buy-in:

200 Double unders

…then…

20 Handstand push-ups

30 Wall-ball shots (25/16) @ (10/9′)

40 Alternating box jumps (20″)

50 Sumo deadlift high pull (95/63)

60 Plate-facing burpees

50 GHD sit-ups

40 Alternating box jumps

30 Wall-ball shots

20 Handstand push-ups

…then…

Sell-out:

2000m Row

 

For time

 

 

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Monday, 12 August 2019

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.

 

Conditioning:

Hero WOD

“Felix the cat”

9 Burpees

9 Box jumps (24/20″)

9 Pull-ups

9 Thrusters (85/53)

9 Toes-2-bar

 

6 rounds for time*

*If you have a vest (20/14), wear it

 

Mobility:

Half straddle

Reclined spinal twist

Twisted cross

 

 

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Saturday, 10 August 2019

 

Conditioning:

Row 500m

15 Sumo deadlift high-pull*

Run 400m

15 Thrusters*

Row 500m

15 Hang power snatch*

Run 400m

15 Bar-over-burpees

 

2 rounds for time

*Use the same load for all lifts… 50% body weight

 

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Friday, 09 August 2019

This “Noah” Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah’s.

Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah’s age: 21. 1.5 miles is the total of the 3 rounds of 800 meter run which was the part of the academy’s fitness assessment. 

From the creator: “If you can put 1 pound plates on bar to make the weight of the deadlifts to 167 lb, awesome. If not, 165 lb is the closest.”

 

Conditioning:

Hero WOD

“Noah”

Buy-in:

67 Push-ups

…then…

3 rounds of:

800m Run

23 Pull-ups

23 Wall-ball shots (20/14) @ (10/9′)

21 Deadlifts (165/103)

…then…

Sell-out:

67 Push-ups

 

For time

 

 

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Wednesday, 07 August 2019

 

Conditioning:

30′ Handstand walk

20/18 Calories biked

60′ D-ball high carry (100/80)

10 Alternating dumbbell snatches (75/50)

 

5 rounds for time

 

Flexibility:

Half straddle

Middle straddle

Pike

Butterfly

 

 

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Monday, 29 July 2019

Tuesday night class this week is canceled. All other classes normal.

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

 

Flexibility/Mobility:

Hip Capsule Stretch

T-Spine Smash

Quad Smash

Overhead Distraction

 

 

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Friday, 26 July 2019

 

Conditioning:

30 Overhead squats (95/65)

30 Calories biked

30 GHD sit-ups

30 Calories rowed

…rest 3:00, then…

20 Overhead squats (115/80)

20 Calories biked

20 GHD sit-ups

20 Calories rowed

…rest 2:00, then…

10 Overhead squats (135/95)

10 Calories biked

10 GHD sit-ups

10 Calories rowed

 

For time

 

Mobility:

Reclined spinal twist

Couch stretch

Twisted cross

Pike stretch

 

 

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