Tuesday, 10 December 2019

 

General warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Perform 5 rounds of:

20 Calories ski erg*

20 Calories row*

20 Calories bike*

300m Run

Rest 1:00

 

For time

*Complete each of these 3 in any order, then run, then rest. Repeat that process each round. Change the order of the calories skied, rowed and biked each round if you wish, or keep it the same. Always run at the end of each round. Always rest 1:00 at the end of each round.

 

Flexibility:

Right leg split

Left leg split

Middle split

Pike sit

Butterfly sit

 

 

Post results and experiences to comments

Monday, 09 December 2019

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Deadlifts @ (95/65)*

7 @ (155/105)

5 @ (205/135)

3 @ (250/165)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM.

 

Conditioning:

“Nutts”

10 Handstand Push-ups

15 Deadlifts (250/165)

25 Box Jumps (30/24″)

50 Pull-ups

100 Wall-ball Shots (20/12) @ (10′)

200 Double Unders

Run 400m with weight (45/25)

 

For time

Compare to Friday, 12 August 2011

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Friday, 06 December 2019

Friday night class is canceled this week  sorry for any inconvenience.

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Skill:

300m Row*

For Time

…rest 5 minutes, then repeat

*All out effort

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

Compare to Monday, 17 December 2018

 

Mobility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

Post results and experiences to comments

Wednesday, 04 December 2019

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Conditioning:

“I Won’t Give Up”

45 Sit-ups

200m Sprint

35 Box Jumps (24/20″)

200m Sprint

25 Pull-ups

200m Sprint

35 Grasshoppers

200m Sprint

45 Double Unders

200m Sprint

 

2 rounds for time

Compare to Friday, 02 December 2016

 

Flexibility:

Right Straddle

Left Straddle

Center Straddle

Supine Shoulder Extension

 

 

Post results and experiences to comments

Monday, 02 December 2019

Congrats to Christa and Burris for their successful completion of CF-L1!

Great job Coach Christa and Coach Burris!

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

Complete as many rounds and reps as possible in 25-minutes of:

10 Overhead squats (95/63)

10 Toes-2-bar

400m Run

 

For score

 

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post results and experiences to comments

Saturday, 30 November 2019

 

Conditioning:

Partner WOD

20 rounds* of:

7 Thrusters (95/63)

7 Strict Pull-ups

7 Burpees-over-Bar

 

For time

*Alternate complete rounds

 

…rest 1:00 from completion of last rep, then…

Sell-out:

200 Calories Biked

For time

 

Flexibility:

Saddle sit

Half straddle left

Half straddle right

Butterfly

Reclined spinal twist

 

 

Post results and experiences to comments

Friday, 29 November 2019

Classes Friday are at 0630, 0900 and 1200

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 23 November 2018

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

Flexibility/Mobility:

Saddle Sit

Elevated Cat

Low Dragon

Child’s Pose w/ shoulders

 

 

Post time and burpee count to comments

Tuesday, 26 November 2019

 

Endurance:

Run 200m

rest 2:00*

Run 400m

rest 2:00

Run 600m

rest 2:00

Run 800m

rest 2:00

Run 600m

rest 2:00

Run 400m

rest 2:00

Run 200m

 

For total sprint time

(total time – 12:00 of rest)

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

Flexibility:

Couch stretch

Left split

Right split

Pike

Twisted cross

Shoulder fold

 

 

Post results and experiences to comments

Monday, 25 November 2019

 

Conditioning:

“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed

 

For time

Compare to Friday, 20 September 2019

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

Post results and experiences to comments

Saturday, 23 November 2019

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (185/123)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then perform for time:

20 Synchronized Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Synchronized Burpees

 

Flexibility/Mobility:

Saddle Sit

Reclined Spinal Twist

Twisted Cross

Quad Smash

 

 

Post times, score, and experiences to comments

Friday, 22 November 2019

 

Conditioning:

“Godfather”

1000m Row

20 Double Kettlebell Thrusters (53/35)

40 Alternating One-arm Push-ups

60 Half Tacos

80 Double Unders

100 Walking Lunges

80 Speed Skips

60 Sit-ups

40 Kettlebell Swings (53/35)

20 Ring Dips

1000m Row

30 Burpee Sell-out

 

For Time

Compare to Friday, 18 November 2016

 

Mobility:

Overhead Distraction

Hip Capsule

Spine Smash

 

 

Post time and experiences to comments

Wednesday, 20 November 2019

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

15 Box jumps (increase height every 5)

10 KB swings

 

Conditioning:

“Jill”

Complete as many rounds and reps as possible in 25-minutes of:

10 Back Squats* (60% of 1RM Clean)

10 Pull-ups

10 Alternating Dumbbell Snatches (50/35)

300m Run

 

For score

*Must clean the weight, place on back, perform squats, and then come back over head.

Run = 12 points (1 pt per 25m)

 

Mobility:

Shoulder Fold

Reclined Spinal Twist

Twisted Cross

 

 

Post results and experiences to comments

Monday, 18 November 2019

 

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:

Spine Smash

Pike Stretch

Couch Stretch

 

 

Post results and experiences to comments

Saturday, 16 November 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 Friday, 22 March 2019

*Equal work required

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

 

 

Post time and experiences to comments