Saturday, 04 April 2020

Happy birthday to Coach Sarah!!

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

Buy-in:

100m Wall-ball shot throws (20/14)*

…then…

2 rounds of:

600m Run

20 Alternating DB goblet lunges (50/35)

400m Run

30 Burpees

200m Run

40 ft Crab crawl (feet first)

100m Run

50 Box overs (20″)*

…then…

Sell-out:

50 Down-ups*

 

For time

*Wall-ball throws are a full squat with a high throw, slightly forward. No more than 15’ at a time. Where the ball lands, you throw the next. Letting the ball roll forward is a no-rep.

Get over the box however.

Start in a push-up position, lower to plank, raise back to push-up position.

 

Royal Huddleston Burpee Challenge:

Day 62

 

 

Post results and experiences to comments

Friday, 03 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

We are meeting for a group WOD, maintaining “social distancing”, at 1400. Text Coach Jimmy if you are interested in joining.

We will be meeting Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

10 Russian push-ups*

10 Alternating pistols

10 Burpees

600m Bike

20 Toes through rings

20 Sandbag clean throws (70/40#)

20 Ring dips

600m Bike

30 Deadlifts (185/125)

30 Shoulder touches

30 Weighted box step ups (50/35#) (24/20″)

600m Bike

40 Plate thrusters (45/35)

40 Double-unders

40 Russian twists (10/8)

600m Bike

 

2 rounds for time

Russian push-ups are performed by starting in low plank position, rock forward into the bottom of pu , perform pu, lower back down and rock back onto elbows. That is 1 rep.

 

Royal Huddleston Burpee Challenge:

Day 61

 

 

Post results and experiences to comments

Wednesday, 25 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1445,and after have a firearms education and shooting class. If you are interested, contact Coach Jimmy for specifics.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1500. Contact Coach Jimmy if you plan to attend.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

Conditioning:

“Flynn Gone Bad”

Complete as many reps in 1:00 at each station of:

Rope climbs – 15′

Alternating DB stationary lunges (50/35)

Handstand push-ups

Barbell movements*

Box overs (20″)

 

5 rounds for score

Rest 1:00 between rounds

 

Sell-out:

30 burpees

For time

 

*Barbell movements all @ (95/63):

Round 1: Thrusters

Round 2: Sumo-deadlift High-pull

Round 3: Squat cleans

Round 4: Power snatches

Round 5: Hang power cleans

 

 

Royal Huddleston Burpee Challenge:

Day 52

 

 

Post results and experiences to comments

Saturday, 21 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

We will be meeting at LaFortune Stadium at 0900 for the WOD. Come join!

 

Complete 2 rounds of the AMRAP*

…then…

Run 400m

…then…

Complete 2 rounds of the AMRAP

…then…

50 yards Burpee broad jumps

50 yards walking lunges

…then…

Complete 2 rounds of the AMRAP

…then…

Run 1 trip around the stadium

 

For score

*Complete as many reps as possible at each station in 1 minute, 30 seconds to rotate

AMRAP

Wall-ball tosses (20/14) over the goal post

Abmat sit-ups

Box jumps (24/20″)

Alternating DB snatches (50/35)

Sandbag Zercher carry (yards)

 

Royal Huddleston Burpee Challenge:

Day 48

 

 

Post results and experiences to comments

Wednesday, 18 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

At Home WOD:

“Squatting Blackjack”

20 Sit-ups* / 1 Squat

19 Sit-ups / 2 Squats

18 Sit-ups / 3 Squats

17 Sit-ups / 4 Squats

…and so on until

1 Sit-up / 20 Squats

 

For Time

*unanchored

Compare to Tuesday, 15 January 2013

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

10 Wall-ball shots

20 Shoulder touches

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

7 Snatches (45/33)

7 Overhead squats

7 Cleans

5 Snatches (75/53)

5 Overhead squats

5 Cleans

3 Snatches (95/63)

3 Overhead squats

3 Cleans

2 Snatch (115/73)

2 Overhead squats

2 Clean

 

Conditioning:

20 Wall-ball shots (25/16) @ (10/9′)

10 Power snatches*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Clean and Jerks*

1000m Bike

20 Wall-ball shots (25/16) @ (10/9′)

10 Overhead squats*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Hang power cleans*

 

2 rounds for time

*Perform all lifts at the same load, (115/75)

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post results and experiences to comments

Friday, 13 March 2020

 

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

Compare to Wednesday, 07 August 2019

 

Flexibility:

Half straddle

Middle straddle

Pike

Butterfly

 

Royal Huddleston Burpee Challenge:

Day 40

 

 

Post results and experiences to comments

Wednesday, 04 March 2020

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

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load. Weight increase should be that the last 3 rounds are tough. With last round being a successful 3-rep max.

 

Conditioning:

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

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

Compare all to Monday, 01 April 2019

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

Royal Huddleston Burpee Challenge:

Day 31

 

 

Post results and experiences to comments

Monday, 02 March 2020

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

 

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

 

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

 

Royal Huddleston Burpee Challenge:

Day 29

 

 

Post results and experiences to comments

Saturday, 29 February 2020

 

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 Wednesday, 06 November 2019

*Run 400m at the end of each rep round

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

Royal Huddleston Burpee Challenge:

Day 27

 

 

Post results and experiences to comments

Wednesday, 26 February 2020

 

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 Friday, 22 February 2019

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle

Middle Straddle

Pike Stretch

 

Royal Huddleston Burpee Challenge:

Day 24

 

 

Post results and experiences to comments

Monday, 24 February 2020

 

General warm-up:

Bike 2:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

2 cycles of Burgener warm-up

7 Hang power cleans(45/33)

5 Power cleans (75/53)

4 Power cleans (95/63)

3 Squat cleans (115/78)

2 Squat cleans (135/93)

4 Deadlifts (155/103)

1 Squat clean (155/103)

2 Deadlifts (185/123)

 

Conditioning:

“So, let’s do a little work”

2000m Row or 1 mile Run*

For Time

 

…Rest 3 minutes, then…

200 Speed Skips

30 Alternating Overhead Lunges (45/35)

20 Body Blasters

10 Deadlifts (185/123)*

150 Jump Rope Singles

21 Box Overs (24/20″)

15 Toes-2-Bar

9 Squat Cleans (155/103)*

100 Double Unders

15 Clapping Push-ups

10 Strict Pull-ups

5 Snatches (135/93)*

 

For Time

 

…Rest 3 minutes, then…

1000m Row or 800m Run*

 

For Time

Compare to Wednesday, 11 April 2018

*Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air. Athlete chooses run or row at the beginning, but then has to do the opposite at the end.

 

Royal Huddleston Burpee Challenge:

Day 22

 

Mobility:

Olympic Wall Squat

Sink Mobilization

Hip Capsule

Barbell Shoulder Smash

 

 

Post times and experiences to comments

Saturday, 22 February 2020

 

 

Conditioning:

Partner WOD

Part 1:

2:00 max calorie row, then

2 rounds of:

12 Piston Devil Presses* (40/25)

20 Toes-2-bar*

12 Synchronized burpees-over-bar

 

For time

(8:00 cap)

*Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B doing 1, and so on until all 12 are complete (6 each).

PDP will also count as burpees for the burpee challenge.

Toes-2-bar require A performing T2B while B does a static hold from the bar. Then switch.

…rest 8:00, then…

 

Part 2:

35 Deadlifts (225/153)

35 Wall-ball shots (20/14) @ (10/9′)

35 Calories rowed

35 Handstand push-ups w/ 2″ riser

 

For time (8:00 cap)

…rest 8:00, then…

 

Part 3:

Every 90 seconds perform 1 rep of the following cycle:

Clean ⇒ Hang power clean

Men: 135-165-185-205-215-225-235-245-255-265-275-285

Women: 65-85-105-115-125-135-145-155-165-170-175-180

 

Royal Huddleston Burpee Challenge:

Day 20

 

 

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Wednesday, 04 February 2020

Sorry for late notice, but night class tonight is canceled due to weather conditions.

No Iron Club this Thursday. Back to normal next Thursday.

 

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

 

Conditioning:

20 Alternating box step-ups (20″)(75/50)*

15 Chest-2-bar pull-ups

15 Calories biked

Rest 90 seconds

 

5 rounds for time

*Using one DB, and hold however athlete chooses. Time is equal to total time minus 6 minutes of rest.

 

Mobility:

Couch stretch

Overhead distraction

Spine smash

 

Royal Huddleston Burpee Challenge:

Day 3*

*See Day 1 for rules

 

 

 

Post results and experiences to comments

Monday, 03 February 2020

No Iron Club this Thursday. Back to normal next Thursday.

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 Army 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:

Run 400m

15 Handstand push-ups

20 Dumbbell Thrusters (50/35)*

15 Box overs (24/20″)

Run 200m

15 Burpees

20 Alternating Dumbbell Snatches (50/35)

15 Glute-ham Sit-ups

Run 400m*

 

2 round for time

*Perform 10 thrusters with each arm, It is the athlete’c choice how to break those up. Combine the 400m run at the end of round 1 and beginning of round 2, and run the 800m route.

 

Flexibility:

Half straddle

Pike stretch

Butterfly

Reclined spinal twist

Royal Huddleston Burpee Challenge:

Day 1*

 

MP CrossFit is again participating in the Royal Burpee Challenge. How to participate? On each day, perform that number of burpees all at once or throughout the day. MP rules differ slightly to the ones that are on the official website. If you have any questions, ask Dr. Hauger at the 0530 class. He is MORE than willing to fill you in. 🙂

MP Rules are:

  1. WOD burpees count
  2. Penalty burpees don’t
  3. Catching up is allows allowed.
  4. Getting ahead (banking) is NOT!
  5. All versions of burpees performed at MP are authorized. Want-a-be variations are not.

 

 

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