Wednesday, 27 February 2019

Online Judges Course: Click HERE

 

Conditioning:

Complete as many rounds and reps as possible in 30 minutes* of:

2 rounds of:

40-ft Alternating Dumbbell Lunges (50/35)

10 Toes-2-Bar

8 Burpees over Dumbbells

6 Alternating Dumbbell Snatches (50/35)

…then…

2 rounds of:

40-ft Alternating Dumbbell Lunges (50/35)

10 Pull-ups

8 Burpees over Dumbbells

6 Alternating Dumbbell Snatches (50/35)

…now repeat, alternating between Toes-2-Bar and Pull-ups every 2 rounds

 

For Score

*Every 4 minutes, stop performing WOD, and hold a 40 second low plank, then return to WOD.

40-ft lunge is 20-ft with right arm, and then 20-ft with left.

†Masters 55+ (40/25)

 

Flexibility:

Revolved Seated Staff

Reclined Spinal Twist

Lying Hip Capsule

Plow

 

 

Post score and experiences to comments

Friday, 22 February 2019

0530 and 0845 classes are cancelled Friday. Sorry for any inconvenience. 

 

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

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 Monday, 18 December 2017

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

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Tuesday, 19 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Gymnastic Skill:

Trying to have no rest or breaks within a round…

10 second Hollow Hold

10 second Hollow Rock

10 V-ups

Rest 1:00

 

4 rounds for quality

 

Conditioning:

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(all use same bar, 155/103)

 

5 rounds for time

 

Mobility:

Reclined Spinal Twist

Left Straddle

Right Straddle

Back Bend

 

 

Post time and experiences to comments

Monday, 18 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: ClicHERE

 

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

 

 

Post scores and experiences to comments

Saturday, 16 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 9 minutes of:

40 Double Unders

20 Alternating Dumbbell Snatches (50/35)

10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)

 

For score

Partners do equal work on each exercise. Only one working at a time.

 

Rest 5 minutes, then…

Complete as many rounds and reps as possible in 7 minutes of:

Bear Complex† (135/93)

 

For score*

*Partner A does 1 complex, partner B does 2 complexes, partner A does 3 complexes, and so on…

Each partner must complete their given number before tagging out to other partner to advance to next round.

†Bear Complex is: Clean⇒FSQ⇒Push Press⇒BSQ⇒Push Press = 1

 

Rest 3 minutes, then…

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

8 Calories Biked

1 Muscle-up*

2 Alternating pistols*

 

For score

*Each round, add 1 Muscle-up and 2 pistols. Partners alternates exercises.

 

Rest 1 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

Max Calories Rowed

 

For score

 

Mobility:

Reclined Spinal Twist

Quad Smash

Sink Mobilization

 

 

Post individual AMRAP and total scores, and experiences to comments

Friday, 15 February 2019

Pre-lift piano lessons!! 

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

MPCF Board WOD

“Fight Gone Bad”

Row (calories)

Wall-Ball Shots (20/14) @ (10/9′)

Sumo Deadlift High-Pull (75/53)

Box Jumps (20″)

Push Press (75/53)

 

3 rounds for score*

Compare to Wednesday, 15 March 2017

Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.

*If you feel like you have been a “bad boy” or “bad girl”, you are welcome to punish yourself with the “Championship Edition”…5 rounds for time!!

 

Flexibility/Mobility:

Plantar Surface Mobilization

Side Straddle

Banded Bully

 

 

Post score and experiences to comments

Thursday, 14 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

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 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

40-30-20-10 rep rounds of:

Single Unders

Butterfly Sit-ups

 

…Rest 2:00, then…

6-9-12-15 rep rounds of:

Kettlebell Swings (53/35)

Wall-Ball Shots (25/16) @ (11/10′)

 

For Time

(16:00 cap)

 

Strength:

Deadlift

Starting at 20% of 1RM, every 75 seconds perform 2 connected reps. Then add 5% every round until failure.

 

For max load

 

 

Post time, max load, and experiences to comments

Monday, 11 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Shoulder Press

5 reps at 70%

3 reps at 80 %

Max reps* at 90%

 

For score

*Reps can be connected, but no bouncing.

 

Conditioning:

1000m Row

…then 3 rounds of:

21 Deadlifts (135/93)

15 Burpees-over-Bar

9 Push Jerks (135/93)

 

For time

 

Mobility:

Twisted Cross

Shoulder Fold

Spine Smash

 

 

Post load, time, and experiences to comments

Saturday, 09 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

200m Row

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Row

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups

 

For Time

(14:00 cap)

 

…Rest 8:00 from end of cap, then…

Partner up and perform each of the following in order, to completion, with equal work:

40 Pull-ups

80 Sit-ups

120 Double Unders

1600m Bike

 

For Time

 

Flexibility:

Couch Stretch

Bilateral Shoulder Flexion

Low Lunge Twist

 

 

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Friday, 08 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

50 Double Unders

10 Dumbbell Thrusters (50/35)

15/12 Calories Biked

20 Toes-2-Bar

 

4 rounds for time

 

Strength:

Back Squats

5 reps at 60%

3 reps at 70%

max reps at 80%

 

For max reps

 

Mobility:

Hip Capsule

Spine Smash

Super Friend Shoulder Extension

Quad Smash

 

 

Post time, load and reps, and experiences to comments

Thursday, 07 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

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.

Tuesday, 05 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Skill:

4-person Team

4000m Row*

 

For Time

*Rotate each 500m or 250m

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

Flexibility:

Right side split

Left side split

Center split

Butterfly

Pike

 

2 rounds for quality

 

 

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Monday, 04 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Hang Squat Clean

1-rep max

Every 90 seconds, perform 1 rep. Start with an empty bar, No More Than 20% of 1RM HPC. Increase by 5% of HPC each round.

 

Conditioning:

“WOD 3”

Row 250m

25 Snatches (75/53)

25 Kettlebell Swings (53/35)

25 Overhead Squats (75/53)

25 Box Jumps (20″)

25 Sumo Deadlift High-Pulls (75/53)

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Thrusters (75/53)

Row 250m

 

For Time

Compare to Tuesday, 01 March 2016

 

Mobility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

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