Wednesday. 18 October 2017

 

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

 

Flexibility/Mobility:

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 time and experiences to comments

Monday, 16 October 2017

Congrats to MP Alpha, winning 1st Place in the Masters’s Division!

 

Conditioning:

15-12-9 rep rounds of:

Power Snatches (115/75)

Bar Muscle-ups

 

For Time

 

…rest 5:00, then…

200m Run

100 Double Unders

50 Sit-ups

25 Calories Biked

 

For Time

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

Saddle Sit – 2:00

Pike stretch – 2:00

 

 

Post times and experiences to comments

Saturday, 14 October 2017

Great job Cobras! Strong work!

 

Conditioning:

Partner WOD

“Are we done yet?!”

50 Burpees*

 

…then 4 rounds, alternating exercises of:

10 Power Snatches (95/65)

15 Bar-Over-Burpees

200m Wall-Ball Carry (20/14)

 

…then 3 rounds, splitting reps each exercise of:

30 Toes-2-Bar

20 Burpee Box Overs (24/20″)

10 Clean & Jerks (135/95)

 

…then 2 rounds, completing 1 round each of:

15 Chest-2-Bar Pull-ups

30 Sit-ups

 

…and finally…

2000m Row (switch every 250 or 500m)

 

For Time

Compare to Saturday, 06 May 2017

*Equal work

 

Flexibility/Mobility:

Side straddle – 1:00/side

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post time and experiences to comments

Friday, 13 October 2017

Strong work MP Bravo! 

 

Conditioning:

Run 400m

25 Thrusters (95/63)

15 Pull-ups

Run 800m

15 Pull-ups

25 Thrusters

Run 400m

 

For Time

Similar to Monday, 12 October 2015

 

Strength:

Deadlift

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility:

Hip Capsule Stretch – 1:30/side

Side Splits – 1:30/side

Middle Splits – 1:30

 

 

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

Tuesday, 10 October 2017

Congrats to MP Delta! First timers team! Strong work!

 

Skill:

2000m Row @ 80% 500m Pace

For row time and pace quality

 

Conditioning:

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Push-ups

Slammers (12/8) @ 2m

 

For Time

 

Flexibility/Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

 

Post times and experiences to comments

Monday, 09 October 2017

Fun weekend comp with the Ape and Vertical families at

Battle on the Plains!

Conditioning:

Partner WOD*

Row 500m/Fat Bar Deadlift hold (115)

150 Double Unders/Fat Bar Front Rack hold

100 Calories Bike/Fat Bar Back Rack hold

50 Toes-2-Bar/Fat Bar Overhead hold

 

For Time

 

…rest 8:00

As many meters in 2 minutes of:

Partner wheel barrow

Rest 1:00, then in 5 minutes perform…

30 Burpee Box overs (24/20″)**

30 Overhead Lunges (25/15)

Max Rep Pull-ups

 

For total score

*Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#.

**One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post time, score, and experiences to comments

Saturday, 07 October 2017

 

Conditioning:

“For the Love of Burpees”

9 Burpee Box Jumps (24/20″)

9 Bar Over Burpees

9 Burpee Broad Jumps

9 Burpees onto a 45lb plate

9 Burpee Pull-Ups

9 One-legged Burpees

 

2 Rounds For Time

Compare to Monday, 02 June 2014

 

…Rest ~5:00, then partner up…

50 Double Kettlebell Thrusters (53/35)

100 Double Unders

50 Handstand Push-ups

100 Jump rope Singles

50 Kettlebell Swings (53/35)

 

For Time

 

Flexibility/Mobility:

Olympic Wall Squat – 2:00

Banded Overhead Distraction – 1:30/side

Couch Stretch 1:30/side

 

 

Post times and experiences to comments

Friday, 06 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

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

WOD courtesy of Fittest in the OK IV

Compare to Saturday, 22 October 2016

 

…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 Double Unders

10 Paralette Pass-throughs

 

For score

Compare to Saturday, 22 October 2016

 

Flexibility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Wednesday, 04 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

Skill:

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

12:00 cap

Compare to Tuesday, 01 November 2016

 

Conditioning:

Choose your level:

“Summit”

Complete as many rounds as possible in 12 minutes of:

8 Thrusters (135/93)

8 Hang Power Cleans

4 Muscle-ups

8 Front Rack Lunges

 

…or

 

“Base”

Complete as many rounds as possible in 12 minutes of:

8 Shoulder-2-Overhead (95/63)

8 Hang Power Cleans

4 Burpees

8 Front Rack Lunges

 

For Score

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post time, score and experiences to comments

Tuesday, 03 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Skill:

250m Row @ 95%*

Rest 3:00

500m Row @ 90%

Rest 4:00

750m Row @ 85%

 

For total sprint time and pace quality

*% of current 500m PR pace

Conditioning:

21-15-9 rep rounds of:

Dumbbell Snatches (50/35)

Pull-ups

 

For Time

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

Post times and experiences to comments

Monday, 02 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Conditioning:

Complete as many rounds as possible in 10-minutes of:

3 Burpee-Box-Overs

3 Deadlifts (225/155)

6 Burpee-Box-Overs

6 Deadlifts

9 Burpee-Box-Overs

9 Deadlifts

…Etc, adding 3 reps to each exercise every round

 

For Score

 

…Rest 10:00, then with a running clock…

0:00-2:00 Max rep Handstand Push-ups

2:00-4:00 Rest

4:00-6:00 Double Unders

6:00-8:00 Rest

8:00-10:00 1-rep Max Squat

 

For Score

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Elevated Cat – 2:00

Reclined Spinal Twist – 2:00/side

 

 

Post scores and experiences to comments

Saturday, 30 September 2017

Conditioning:

“.357 Magnum”

7:00 AMRAP of:

5 Handstand Push-ups

10 Box Overs (24/20″)

10 Kettlebell Swings (70/45)

5 Squat Cleans (155/103)

 

…Rest 7 minutes, then…

Perform for time, with a 5:00 cap:

50 Double Unders

40 Slammers (12/8) @ 2m

30 Weighted Walking Lunges (35/25)

20 Pull-ups

10 Ring Dips

 

…Rest 5 minutes, then…

3:00 AMRAP of:

1 Snatch (135/93)*

3 Bar-Over-Burpees

*Each round add 1 snatch. Burpees stay the same through each round

 

For Score

Compare to Saturday, 24 September 2016

 

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 individual scores, total score, and experiences to comments

Friday, 29 September 2017

Conditioning:

“Loredo”

24 Squats

24 Push-ups

24 Walking Lunges

400m Run

 

6 rounds for time

WOD courtesy of CFHQ

Flexibility/Mobility:

Banded Olympic Wall Squat – 2:00

Barbell Shoulder Smash – 1:30/side

Quad Smash – 1:30/leg

 

 

Post times and experiences to comments

Wednesday, 27 September 2017

Conditioning:

15 Overhead Squats (95/63)

10 Kettlebell Swings (72/53)

5 Strict Handstand Push-ups

20/15 Calories Biked

 

3 rounds for time

 

Strength:

Clean & Jerk

3 @ 35% 1RM

3 @ 50%

3 @ 60%

3 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

 

For Quality

All are done as individual reps, not connected

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post time, loads, and experiences to comments