Friday, 22 March 2019

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 14 July 2018

*Equal work required

 

2019 CrossFit Games Open WOD 19.5 (Night class option ONLY)

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

 

 

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Thursday, 21 March 2019

 

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, 20 March 2019

Strength:

Floor Press

5 reps @ 60%

3 reps @ 70%

Max reps @ 80%

 

For score

Formulate estimated 1-RM from result of Monday, 28 January 2019

Score is reps x (80% weight)

 

Conditioning:

50 Double unders

10 Ring dips

21 Thrusters (65/43)

50 Double unders

10 Ring dips

15 Thrusters (95/63)

50 Double unders

10 Ring dips

9 Thrusters (135/93)

 

For time

 

 

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Tuesday, 19 March 2019

Gene, currently sitting in 2nd place in his age group…WORLDWIDE!

Strong work Geno!!

 

Endurance:

200m Hill Sprint

Rest 3:00

4 rounds for total sprint time

 

Conditioning:

Perform 3 rounds of:

20 Burpee box overs (30/24″)

10 D-ball cleans (100/80)

For time

 

Flexibility:

Half straddle

Pike

Butterfly

 

 

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Monday, 18 March 2019

She really does love this. 😉

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

Option 2:

Complete as many rounds and reps in 25 minutes of:

25 Calories rowed

20 Sit-up slammers (12/8) @ 2m

15 Goblet Squats (53/35)

10 T-Pushups

 

For score

 

Mobility:

Overhead distraction w/ external rotation

Saddle Sit

Twisted cross

Low dragon

 

 

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Saturday, 16 March 2019

 

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

 

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Friday, 15 March 2019

 

Conditioning:

10/8 Calories rowed

10 Deadlifts (50% 1RM)*

10/8 Calories rowed

8 Deadlifts (60% 1RM)

10/8 Calories rowed

6 Deadlifts (70% 1RM)

10/8 Calories rowed

4 Deadlifts (80% 1RM)

10/8 Calories rowed

Max rep Deadlifts* (90% 1RM)

 

For Time

*Only one bar used. Athlete must change weights. 90% must be unbroken, “touch and go”, pausing at top of lift is authorized.

 

2019 CrossFit Games Open WOD 19.4 (Night class option ONLY)

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

Mobility:

Spine smash

Reclined spinal twist

Left straddle

Right straddle

 

 

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Thursday, 14 March 2019

 

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, 13 March 2019

 

Conditioning:

MPCF Board WOD

“Randy”

75 Power Snatches (75/53)

For time

Compare to Tuesday, 14 February 2012

 

Strength:

Back Squats

5-5-5-5-5

For max load

 

Mobility:

Russian Baby Maker

Reclined spinal twist

Spine smash

 

 

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Tuesday, 12 March 2019

Online Judges Course: Click HERE

 

Endurance:

1:00 Max calories biked

30 second Hollow hold

1:00 Rest

 

5 rounds for total calories

 

Metcon:

Complete as many rounds and reps in 15 minutes of:

10 Sit-up slammers (12/8) @ 2m

8 Chest-2-bar pull-ups

6 Power snatches (115/73)

10/8 Calories Rowed

 

For score

 

Flexibility:

Quad Stretch

Calf Stretch

Right half straddle

Left half straddle

 

 

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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

 

 

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Wednesday, 06 March 2019

Wednesday 0845 class is cancelled. Sorry for any inconvenience. 

 

Conditioning:

Every 2 minutes on the minute for 12 minutes, perform one round of:

12/9 Calories biked

9 Front squats (45/33)

7 Shoulder Press (45/33)

5 Kettlebell Swings (72/53)

 

Strength:

Thrusters

7-rep max*

 

For max load

*No racks. Must squat clean into first rep. Reps must be connected.

 

Mobility:

Couch stretch

Middle straddle

Twisted cross

 

 

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Monday, 04 March 2019

Online Judges Course: Click HERE

0845 class is cancelled for Monday and Wednesday. Sorry for any inconvenience.

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.2

Beginning with an 8:00 clock, complete as many reps as possible of:

25 Toes-2-Bar

50 Double Unders

15 Squat Cleans (135/85)

25 Toes-2-Bar

50 Double Unders

13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

7 Squat Cleans (315/205)

Stop at 20 minutes

For time, if completed; or for score if not

Tie break time is the clock time after the last successful set of double unders

Option 2:

Perform 19.2 as a 20 minute AMRAP

Mobility:

Wrist Stretch

Forearm Smash

Quad Smash

 

 

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Saturday, 02 March 2019

Online Judges Course: Click HERE

 

Conditioning:

2019 CrossFit Games Open WOD 19.2

Beginning on a 8-minute clock, complete as many reps as possible of:

25 toes-to-bar

50 double-unders

15 squat cleans, 135 / 85 lb

25 toes-to-bar

50 double-unders

13 squat cleans, 185 / 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

11 squat cleans, 225 / 145 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

9 squat cleans, 275 / 175 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

7 squat cleans, 315 / 205

20 minute cap

Masters and Scaled options can be found HERE

Similar to Monday, 07 March 2016

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