Tuesday, 26 March 2019

 

Skill:

Every minute on the minute perform Double Unders for 12 minutes

Everyone starts with 1, then progress each minute with the following†:

Beginner* add 1 rep

Intermediate* add 3 reps

Advanced* add 5 reps

Elite* add 7 reps

 

For highest number completed

†Repetitions must be connected/unbroken. If a given rep count is failed to be completed within the minute, athlete stays on that rep count the next minute(s) until it is successful or time expires.

*Beginner level have completed 0-15 Double Unders unbroken

*Intermediate level have completed 16-30 Double Unders unbroken, and can do 10+ consistently

*Advanced level have completed 41-74 Double Unders unbroken, and can do 25+ consistently

*Elite level have completed 75+ Double Unders unbroken, and can do 50+ consistently

 

Conditioning:

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

100m Run

1 Man-Maker*(35/25)

 

For total Man-makers

*Add 1 Man-maker each round.

 

Mobility:

Ankle Mobility

Spine Smash

Couch Stretch

 

 

Post results and experiences to comments

Monday, 25 March 2019

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.5

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

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

See Masters and Scaled options HERE

 

Option 2:

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

20 Calories rowed

10 Back squats* (135/93)

10 GHD Sit-ups

10 Wall-ball push-ups

10 Wall-ball shots (20/14) @ (10/9′)

 

For score

* Must perform a clean, and then get the barbell into the back rack position to perform the back squats.

 

Flexibility:

Half straddle

Middle straddle

Twisted Cross

 

 

Post results and experiences to comments

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

 

 

Post time and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

Monday, 10 March 2019

Old school pic, March 2016!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35) @ (24/20″)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

Option 2:

Partner WOD

1500m Row

2 rounds of:

200-ft Alternating Lunges (partners switch every 20-ft)

30 Box Overs (20″)

20 GHD Sit-ups

30 Double Kettlebell Thrusters (53/35)

…then…

3000m Bike

 

For Time

 

 

Mobility:

Eye of the needle

Shoulder Fold

Saddle Sit

Twisted Cross

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

Friday, 01 March 2019

 

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, 14 September 2018

 

Strength:

Deadlifts

3 x 4 @ 80%

 

For quality

 

Conditioning:

Option for 1730 class only:

2019 CrossFit Games Open WOD 19.2

Beginning on a 4-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

 

Flexibility:

Couch Stretch

Right leg split

Left leg split

 

For quality

 

 

Post load and max reps, time, and experiences to comments

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