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

 

 

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Friday, 21 September 2018

Friday night class is cancelled. Sorry for any inconvenience. 

 

Conditioning:

40 Calories Rowed

30 Wall-Ball Shots (14/10) at 10′

40 Pull-ups

30 Box Overs (20″)

40 Front Squats (95/65)

30 Calories on Assault Bike

 

For Time

 

Strength:

Back Squat

7-rep max

 

For max load

 

 

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Thursday, 20 September 2018

 

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Monday, 17 September 2018

 

Conditioning:

Row 250m

5 Front Squats* (175/113)

5 Bar-Over-Burpees

Row 500m

7 Front Squats

7 Bar-Over-Burpees

Row 750m

7 Front Squats

7 Bar-Over-Burpees

Row 500m

5 Front Squats

5 Bar-Over-Burpees

Row 250m

 

For Time

(18:00 cap)

Compare to Tuesday, 20 September 2016

*Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.

 

Strength:

Shoulder Press

4 x 7 @ 80%

 

For Quality

 

Flexibility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

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Saturday, 15 September 2018

 

Strength & Conditioning:

Partner WOD

“Clean Balls”

100 Wall-ball shots (20/14) @ (10/9′)

40 Calories Rowed

30 cleans (135/95)

80 Wall-ball shots

30 Calories Biked

20 cleans (185/135)

60 Wall-ball shots

200 Double Unders

10 cleans (225/155)

 

For Time

Compare to Saturday, 07 April 2018

-Equal work required (as close as possible on calories)

-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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Friday, 14 September 2018

0845, 1200, and 1730 classes are cancelled Friday. Sorry for any inconvenience.

 

Conditioning:

“Sail Away”

35 Pull-ups

35 Weighted Walking Lunges (45/35)

35 GHD Back Extensions

35 Double Unders

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Calories Rowed

35 Knees-2-Elbows

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 17 March 2017

 

Strength:

Shoulder Press

5    reps @ 65% 1RM

3    reps @ 75%

1+ reps @ 85%

 

For max reps

(15:00 cap)

 

Flexibility:

Couch Stretch, 1:00/leg

Right leg split, 2:00

Left leg split, 2:00

Couch Stretch, 1:00/leg

 

For Quality

 

 

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Thursday, 13 September 2018

 

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Wednesday, 12 September 2018

 

Strength:

Deadlift

5 reps @ 65% 1RM

3 reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

(15:00 cap)

 

Conditioning:

12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)

Muscle-ups

GHD Sit-ups

 

For Time

Compare to Tuesday, 08 September 2015

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

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Tuesday, 11 September 2018

These are the names of many of the victims of 9/11. We will never forget!

0630 class is cancelled this Tuesday. Sorry for any inconvenience. 

 

Conditioning:

9/11 Memorial WOD

2001m Row/Run

11 Thrusters (125/85)

11 Burpee Chest-2-Bar Pull-ups

11 Power Cleans (175/120)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toes-2-Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Run/Row*

 

For Time

Compare to Monday, 11 September 2017

*If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14).

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

 

Mobility/Flexibility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

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Saturday, 08 September 2018

If you get a chance, swing by CrossFit 51 and cheer on Courtnie, Sarah, and Allyson, as they compete at the Midwest Fall Classic!

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Similar to Saturday, 19 May 2018

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

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Friday, 07 September 2018

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

 

Conditioning:

Perform as many reps as possible in 12 minutes of:

6 Kettlebell Swings (72/53)

8 Toes-2-Bar

10 Calories Rowed

24 Single Unders

 

For Score

 

Strength:

Front Squat

5-5-5-5-5

5-Rep Max

 

Mobility:

Posterior Chain Floss – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

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Thursday, 06 September 2018

 

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

Post experiences to comments

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Wednesday, 05 September 2018

 

Conditioning:

“This is nuts”

9 Thrusters (95/63)

18 Slammers (12/8) @ 2m

400m Run

5 Snatches (135/93)

10 Bar-Over-Burpees

200m Run

3 Clean & Jerk (185/123)

6 Muscle-ups

 

3 rounds for time

Use one bar, adjust weights as needed

Compare to Wednesday, 06 September 2017

 

Flexibility:

Thread the needle – 1:30/side

Seal Rocks – 2:00

Saddle Sit – 2:00

Hip Capsule – 1:30/side

Diamond Frog – 2:00

 

 

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Saturday, 01 September 2018

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

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