Monday, 10 March 2019

Old school pic, March 2016!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35) @ (24/20″)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

Option 2:

Partner WOD

1500m Row

2 rounds of:

200-ft Alternating Lunges (partners switch every 20-ft)

30 Box Overs (20″)

20 GHD Sit-ups

30 Double Kettlebell Thrusters (53/35)

…then…

3000m Bike

 

For Time

 

 

Mobility:

Eye of the needle

Shoulder Fold

Saddle Sit

Twisted Cross

 

 

Post results and experiences to comments

Friday, 08 March 2019

Online Judges Course: Click HERE

Friday 1730 class is cancelled. Sorry for any inconvenience. 

 

Conditioning:

“Raising the Bar”

30 Overhead Walking Lunges (35/25)

20 Slammers (12/8)

10 Thrusters (115/73)

20 Wall-Ball Push-ups

30/24 Calories Rowed

 

4 rounds for time

Compare to Friday, 24 February 2017

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle

Left Side Straddle

Middle Straddle

 

 

Post results and experiences to comments

Tuesday, 26 February 2019

Online Judges Course: Click HERE

 

 Skill:

Run Sprints

4 x 400m

Rest 3 minutes between sprints

 

For total sprint time

Conditioning:

25 Double Unders

20 Abmat Sit-ups

15 Hand Release Push-ups

10 Clusters (135/93)

 

3 rounds for time

 

 

Post times and experiences to comments

Monday, 25 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall-Ball Shots (20/14) @ (10/9′)*

19 Calories Rowed

For Score

 

*Variations:

Ages 16-54 Scaled – (14/10) @ (10/9′)

Masters 55+ Rx – (20/10) @ (9′)

Masters 55+ Scaled – (14/10) @ (8′)

 

Option 2:

Complete as many rounds as possible in 25 minutes of:

200m Run

10 Alternating Dumbbell Snatches (50/35)

10 Burpees

20m Dumbbell Goblet Lunges (50/35)

 

For Score

 

Mobility:

Quad Smash

Spine Smash

Couch Stretch

 

 

Post score and experiences to comments

Friday, 22 February 2019

0530 and 0845 classes are cancelled Friday. Sorry for any inconvenience. 

 

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD*

“Mean Gene”

80 Calories Rowed

80 Push Press (95/63)

80 Pull-ups

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

80 Burpees

80 Deadlifts (185/123)

80 Calories Biked

 

For Time

Compare to Monday, 18 December 2017

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

Post time and experiences to comments

Monday, 18 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: ClicHERE

 

Conditioning:

With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:

D-Ball Walking Lunges (80/50)

GHD Sit-ups

Calories Rowed

Burpees

Strict Pull-ups

 

3 rounds* for score

*No additional rest between rounds. Only the 30 seconds after the last exercise of the previous round.

 

Strength:

Front Squat

5 reps at 65%

3 reps at 75%

1+ reps at 85%

 

For score at 85%

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

 

Post scores and experiences to comments

Saturday, 16 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 9 minutes of:

40 Double Unders

20 Alternating Dumbbell Snatches (50/35)

10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)

 

For score

Partners do equal work on each exercise. Only one working at a time.

 

Rest 5 minutes, then…

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

Bear Complex† (135/93)

 

For score*

*Partner A does 1 complex, partner B does 2 complexes, partner A does 3 complexes, and so on…

Each partner must complete their given number before tagging out to other partner to advance to next round.

†Bear Complex is: Clean⇒FSQ⇒Push Press⇒BSQ⇒Push Press = 1

 

Rest 3 minutes, then…

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

8 Calories Biked

1 Muscle-up*

2 Alternating pistols*

 

For score

*Each round, add 1 Muscle-up and 2 pistols. Partners alternates exercises.

 

Rest 1 minutes, then…

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

Max Calories Rowed

 

For score

 

Mobility:

Reclined Spinal Twist

Quad Smash

Sink Mobilization

 

 

Post individual AMRAP and total scores, and experiences to comments

Friday, 15 February 2019

Pre-lift piano lessons!! 

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

MPCF Board WOD

“Fight Gone Bad”

Row (calories)

Wall-Ball Shots (20/14) @ (10/9′)

Sumo Deadlift High-Pull (75/53)

Box Jumps (20″)

Push Press (75/53)

 

3 rounds for score*

Compare to Wednesday, 15 March 2017

Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.

*If you feel like you have been a “bad boy” or “bad girl”, you are welcome to punish yourself with the “Championship Edition”…5 rounds for time!!

 

Flexibility/Mobility:

Plantar Surface Mobilization

Side Straddle

Banded Bully

 

 

Post score and experiences to comments

Monday, 11 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Shoulder Press

5 reps at 70%

3 reps at 80 %

Max reps* at 90%

 

For score

*Reps can be connected, but no bouncing.

 

Conditioning:

1000m Row

…then 3 rounds of:

21 Deadlifts (135/93)

15 Burpees-over-Bar

9 Push Jerks (135/93)

 

For time

 

Mobility:

Twisted Cross

Shoulder Fold

Spine Smash

 

 

Post load, time, and experiences to comments

Saturday, 09 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

200m Row

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Row

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups

 

For Time

(14:00 cap)

 

…Rest 8:00 from end of cap, then…

Partner up and perform each of the following in order, to completion, with equal work:

40 Pull-ups

80 Sit-ups

120 Double Unders

1600m Bike

 

For Time

 

Flexibility:

Couch Stretch

Bilateral Shoulder Flexion

Low Lunge Twist

 

 

Post times and experiences to comments

Tuesday, 05 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Skill:

4-person Team

4000m Row*

 

For Time

*Rotate each 500m or 250m

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

Flexibility:

Right side split

Left side split

Center split

Butterfly

Pike

 

2 rounds for quality

 

 

Post times and experiences to comments

Monday, 04 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Hang Squat Clean

1-rep max

Every 90 seconds, perform 1 rep. Start with an empty bar, No More Than 20% of 1RM HPC. Increase by 5% of HPC each round.

 

Conditioning:

“WOD 3”

Row 250m

25 Snatches (75/53)

25 Kettlebell Swings (53/35)

25 Overhead Squats (75/53)

25 Box Jumps (20″)

25 Sumo Deadlift High-Pulls (75/53)

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Thrusters (75/53)

Row 250m

 

For Time

Compare to Tuesday, 01 March 2016

 

Mobility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post max load, time, and experiences to comments

Saturday, 26 January 2019

 

Conditioning:

Partner WOD

“Synchro this and synchro that”

10 Synchronized Burpees-over-Bar

10 Synchronized Barbell Lunges (115/73)

10 Synchronized Pull-ups

10 Synchronized Squat Cleans (135/93)

100 Double Unders*

10 Synchronized Deadlifts (225/153)

10 Synchronized Barbell Push-ups

10 Synchronized Alternating Dumbbell Snatches (50/35)

 

4 rounds for time

*Each partner does 50.

Use only one bar per partner. Must change weight for each lift. Can only change weight immediately prior to each lift.

 

Flexibility:

Right Leg Split

Left Leg Split

Middle Spilt

Skin-the-cat

 

 

Post time and experiences to comments

Friday, 25 January 2019

 

Conditioning:

Calories Rowed

GHD Sit-ups

Power Cleans (135/93)

Handstand Push-ups

Zercher Sandbag Squats (70/40)

 

5 rounds for score

Instructions: Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for four more rounds (29 minutes total). Total all reps and calories for score.

 

Mobility:

Reclined Spinal Twist

Plow

Saddle Sit

 

 

Post score and experiences to comments