Friday, 16 November 2018

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

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Clapping Push-ups

6 Kettlebell Swings (72/53)

8 Box Jumps (30/24″)*

 

For score

*max box jumps on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10/8 Calories Rowed

Rest 1:00

 

3 rounds for time

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post times and experiences to comments

Saturday, 10 November 2018

Saturday class starts at 0830 this week.

 

New Proposed “Army Combat Fitness Test”

0:00-5:00 3-Rep Deadlift (max load)

5:00-7:00 Rest

7:00-10:00 Standing Power Throw (10) (max distance)

10:00-13:00 Rest

13:00-15:00 Hand-Release Push-ups (max reps)

15:00-18:00 Rest

18:00-22:00 Sprint, Drag, Carry (for time)

22:00-26:00 Rest

26:00-28:00 Leg Tug (max reps)

28:00-33:00 Rest

33:00-Finish 2-mile Run (for time)

 

For Score

 

Deadlift- find a 3 rep max in 5 minutes. Army test requires a trap bar. Use a standard barbell if trap bar is not available.

Standing Power Throw- With back to lane, take a 10# medicine ball and throw as far as possible straight over your head. You have 1 practice and 2 attempts

Hand-release Push-ups- Standard HRPU’s

Sprint, Drag, Carry- All legs of this event are 25m down and 25m back, 50m total. Leg 1, sprint; Leg 2, 90# sled drag; Leg 3, lateral sprint; Leg 4, double KB carry (40#); Leg 5, sprint

Leg Tuck- are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

2-mile run- run 2 miles for time

 

 

Post scores, time, and experiences to comments

Friday, 09 November 2018

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 2-minutes

Partner up, and row 1200m, switching every 200 or 300m.

 

For Time

 

Mobility:

Hip Capsule – 1:00/side

Twisted Cross – 1:00/side

Reclined Spinal Twist – 1:00/side

 

Post load, score, time, and experiences

Wednesday, 07 November 2018

 

Conditioning 1:

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

3 Strict Pull-ups

6 Wall-Ball Shots (20/14) @ (11/10’)

9/6 Calories Biked

 

For Score

 

Strength:

Shoulder Press

1-rep max

 

For max load

Compare to Friday, 29 June 2018

 

Conditioning 2:

30 Single Unders

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Wednesday, 31 October 2018

2015 Throwback!

 

Conditioning:

“Are you a Halloweenie?”

Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise:

“Skeleton” Squat Jumps

“Horrific” Handstand Push-ups

“R.I.P.” Row for Calories

“Boo” Burpees

“Wicked” Wall-Ball Shots @ (20/14) @ (10/9’)

“Jack O’Lantern” Jumping Pull-ups

“Petrified” Pistols

“Killer” Kettlebell Swings (70/55)*

“Spooky” Sit-up Slammers (12/8)

“Lethal” Lateral Jumps (24/20″)

 

2.5 rounds* For Score

*2:45 minutes rest between rounds

On the third round, only do 30 seconds at each station

Compare to Monday, 31 October 2016

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post score to comments

Tuesday, 30 October 2018

 

Skill Work:

300m Bike Sprint

30 second Hollow Hold

Rest 1:00

 

6 rounds for time

 

Conditioning:

30 Double Unders

10 Dumbbell Push-ups (50/35)

10 Leg Tucks*

10 Dumbbell Box Step Overs (50/35) @ (24/20″)

 

4 round for time

*Leg tucks are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

 

Mobility:

Twisted Monkey – 1:00/side

Reclined Spinal Twist – 1:00/side

Shoelace Pose – 1:00/leg

Pigeon – 1:00/side

 

Post times and experiences to comments

Friday, 26 October 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Conditioning:

20 Wall-Ball Shots (25/16) @ (10/9′)

20 Sumo Deadlift High Pulls (75/53)

20 Box Overs (24/20″)

20 Push Press (75/53)

200m Run

 

5 rounds for time

Compare to Wednesday. 18 October 2017

 

 

Post time and experiences to comments

Wednesday, 24 October 2018

 

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.

Compare to Saturday, 28 October 2017

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post time and experiences to comments

Friday, 19 October 2018

 

Conditioning:

EMOM for 5:00 perform:

200m Row Sprint

Or…

450m Bike Sprint

 

Post slowest time

 

…Rest 10:00, then…

14 Plate Burpees (25# plate)

14 Squats

14 Hand-release Push-ups

14 Alternating Lunges

Row 500m

 

4 rounds for time

 

 

Post slowest sprint time and time to comments

Friday, 12 October 2018

 

Conditioning:

Bike 1500m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

20 Double Unders

…then…

Row 1000m

…then…

3 rounds of:

10 Power Cleans (135/93)

10 Ring Dips

10 Alternating Dumbbell Snatches (50/35)

…then…

Bike 1500m

 

For Time

 

Mobility:

Twisted Monkey – 1:30/side

Reclined Spinal Twist – 1:30/side

Pigeon – 1:30/side

 

 

Post time and experiences to comments

Monday, 08 October 2018

Happy Columbus Day!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups

 

3 rounds for time

Compare to Friday, 14 October 2016

 

Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

50 second Low Plank

Rest 1 minute

 

3 rounds for quality

*Try to increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Friday, 28 September 2018

MP CrossFit is closed Friday night class and Saturday. Sorry for any inconvenience. Regular schedule returns on Monday.

 

Conditioning:

“Giant Speed Jenga”

As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block. Repeat this process until the tower collapses. Reset it, and repeat.

Complete as many rounds in 40 minutes of:

1 – 20 Partner Volleyball Throws (20/16/14)

2 – 10 Handstand Push-ups

3 – 20 Partner Sit-up WB Throws @ 10′ (20/16/14)

4 – 10 Partner Pistols

5 – 20 Partner Med Ball Twist (20/16/14)

6 – 10 Partner Plank Push-up Claps

7 – 20 Partner Box Jumps (20″)

8 – 6 x 100m Partner Run Sprints

Blank – 4 Burpees (each)

Collapse – 4 x 200m Partner Row Sprints

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Sink Mobilization -2:00

Hip Capsule – 1:30/side

 

 

Post experiences to comments

Saturday, 22 September 2018

 

Partner WOD

4 round of:

Run 150m

7 Chest-2-Bar Pull-ups

7 Front Squats (135/93)

7 Handstand Push-ups

…then…

80 yards Partner Carry

…then…

22-16-10 reps of:

Overhead Squats (95/63)

Burpees

…then…

80 yard Partner Carry

…then…

Run 800m

50 Back Extensions

50 Sit-ups

…then…

80 yard Partner Carry

 

For Time

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post time and experiences to comments

Wednesday, 19 September 2018

 

Conditioning:

“Wild Wednesday”

400m Run

30 Toes-2-Bar

20 Pistols (alternating)

10 Strict Pull-ups

50 Calories Rowed

10 Strict Handstand Push-ups

20 Ring Push-ups

30 Slammers (12/8)

400m Run

 

2 rounds for time

Compare to Wednesday, 18 July 2018

 

Mobility:

Posterior Chain – 2:00/side

Anterior Compartment Smash – 2:00/side

Hip Capsule – 2:00/side

 

For Quality

 

 

Post time and experiences to comments