Friday, 19 July 2019

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Deadlifts

4-4-4-4 @ 80%

For quality in maintaining position throughout movement

 

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility

Half Straddle

Hip Capsule

Saddle Sit

 

 

Post results and experiences to comments

Monday, 08 July 2019

 

Skill work:

Max rep pull-ups

in 3 sets

8:00 cap

 

Conditioning:

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

300m Run

20m Dumbbell goblet lunges (50/35)

15 Abmat butterfly sit-ups

10 Dumbbell snatches (50/35)

5 Ring dips

 

For score

 

Flexibility:

Right side straddle

Left side straddle

Middle straddle

Pike sit

 

 

Post results and experiences to comments

Wednesday, 26 June 2019

 

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Shoulder press

 

rest 2:00, then…

Conditioning:

Complete as many rounds and reps as possible in 15:00 of:

250m Row

20 Squats

15 Sit-ups

10 Push-ups

5 Pull-ups

 

For score

 

rest 4:00, then…

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Front squat

 

Mobility:

Couch stretch

Reclined spinal twist

Pike stretch

Overhead distraction

 

 

Post results and experiences to comments

Friday, 21 June 2019

 

Conditioning:

10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds

 

For Time

*must clean bar from ground and place in the back rack position

Compare to Wednesday, 03 October 2018

 

Flexibility:

Olympic Wall Squat

Middle Split

Side Straddle

Twisted Cross

 

 

Post results and experiences to comments

Wednesday, 12 June 2019

 

Conditioning:

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

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Monday, 25 June 2018

 

Flexibility/Mobility:

Spine Smash

Reclined Spinal Twist

Hamstring Floss

 

 

Post score, max load, and experiences to comments

Tuesday, 11 June 2019

 

Endurance:

“Luck of the drawl”

Max calories biked or rowed in 30 minutes

 

For score

*Everyone will draw out of the hat to see whether they will bike or row.

 

Mobility:

Saddle sit

Half straddle/both sides

Middle straddle

Reclined spinal twist

 

 

Post results and experiences to comments

Friday, 07 June 2019

Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed!

 

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

4 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Monday, 04 June 2018

 

Flexibility/Mobility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

Spine Smash

 

 

Post results and experiences to comments

Wednesday, 05 June 2019

 

Conditioning:

Partner WOD

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

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 06 July 2018

 

Flexibility/Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

Glute Smash

 

 

Post results and experiences to comments

Friday, 31 May 2019

 

Sprint Work:

Bike 600m (ALL OUT)

Rest 90 seconds

 

3 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)

30 Double Unders

 

4 rounds for time

Compare to Tuesday, 19 June 2018

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

Post results and experiences to comments

Friday, 24 May 2019

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.

 

Conditioning:

Complete as many rounds and reps as possible in 15-minutes of:

10 Goblet Squats (72/53)

20 Speed Skips

10 Army T-Push-ups

20/16 Calories Rowed

 

For Score

 

Strength:

Pause Back Squats (3 sec. pause)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

 

For quality

 

Mobility:

Pick any 3 stretches from the MWOD posters

 

Royal Huddleston Burpee Challenge:

Day 111

 

 

Post load, score, and experiences to comments

Wednesday, 22 May 2019

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 10 minutes of:

2 Strict Chest-2-Bar Pull-ups*

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

Compare to Monday, 09 July 2018

 

Flexibility/Mobility:

Couch Stretch

Supine Shoulder Stretch

Olympic Wall Squat

Sink Mobilization

 

Royal Huddleston Burpee Challenge:

Day 109

 

 

Post results and experiences to comments

Tuesday, 21 May 2019

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.

 

Conditioning:

20/16 Calories rowed

20 Burpees

 

5 rounds for time

 

Skill:

Handstand and Pistol progressions

 

Mobility:

Hip capsule

Reclined spinal twist

Twisted cross

 

Royal Huddleston Burpee Challenge:

Day 108

 

 

Post results and experiences to comments

Monday, 20 May 2019

 

Conditioning:

MPCF Board WOD

“Nate”

Complete as many rounds and reps as possible in 20 minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72/53)

 

For score

Compare to Wednesday, 29 March 2017

 

Or…

“Mary”

Complete as many rounds and reps as possible in 20 minutes of:

5 Handstand Push-ups

10 Pistols (alternating)

15 Pull-ups

 

For score

Compare to Friday, 10 May 2013

 

Flexibility:

Thread the Needle

Twisted Monkey

Pigeon

 

Royal Huddleston Burpee Challenge:

Day 107

 

 

Post results and experiences to comments

Monday, 13 May 2019

 

Conditioning:

200m Run

5 Kettlebell swings (97/62)

6 Handstand push-ups

7 GHD sit-ups

8 Ring dips

9 Burpees

10 Alternating dumbbell snatches (50/35)

 

7 rounds for time

 

Mobility:

Overhead distraction

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments