Saturday, 22 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Partner WOD

24-20-16-12-8 rep rounds of:

Sit-up Slammers (12/8) @ 2m

Kettlebell Swings (72/53)

Alternating Partner Pistols

Calories Rowed

 

For Time

(15:00 cap)

*Equal work required

 

Strength:

MPCF Board WOD

Max load for 1 round of 5 cycles of:

Bear Complex*

 

*Clean to Front SQ to Push Press to Back SQ to Push Press

Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, max load, and experiences to comments

Friday, 21 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Run 400m

15 Clusters* (75/53)

10 Burpees-over-Bar

 

5 rounds for time

*Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the squat, perform a thruster, finishing overhead.

Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Quad Smash – 1:30/leg

 

 

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Wednesday, 19 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Pick a MPCF Board WOD

Which ever you picked 2 weeks ago, do the opposite this week!

“Riddick”

1000m Row

100 Sledge Swings (10/8)

75 Hand-Release Push-ups

50 Kettlebell Swings (35/25)

25 Pull-ups

…now reverse it!!

 

For Time

Compare to Monday, 11 March 2013

 

OR…

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats

 

For Time

Compare to Friday, 10 May 2013

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Tuesday, 18 December 2018

0630 class Tuesday is cancelled this week.

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 5 minutes

Strength:

Power Clean ⇒ Hang Squat Clean ⇒ Push Jerk

1-rep max cycle

 

For Load

 

Mobility:

Hip Capsule – 1:00/side

Twisted Cross – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post score, load, and experiences to comments

Friday, 14 December 2018

 

Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories biked as possible in 7 minutes

 

…rest 15:00-17:00, then…

Partner AMRAP 3:*

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Total Score

Compare to Wednesday, 13 December 2017

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Wednesday, 12 December 2019

 

Conditioning:

Pick a WOD

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 15 August 2014

 

OR…

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

10 Overhead Squats (95/63)

10 Burpees-over-Bar

400m Run

 

For Time

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Tuesday, 11 December 2018

MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Back Extensions

10 Pistols

5 Muscle-ups

 

3 rounds for time

 

Stability Work:

10  Goblet Squats*

40m Kettlebell Waiter Walks (20/20)*

20 second 1-arm Low Plank (right arm up)

20 second 1-arm Low Plank (right arm up)

Rest 1 minute

 

3 rounds for quality

*Increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Monday, 10 December 2018

 

Skill:

Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Or, if caught up:

Overhead Squat

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps with good quality

 

Conditioning:

Perform 3 rounds of:

30m Burpee Broad Jumps

30m Backward Walking Lunges

30 Sit-ups

 

For Time

 

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

Saturday, 08 December 2018

 

Condition:

Partner WOD*

15 Burpee Box Overs (24/20″)

10 Cleans (135/93)

15/12 Calories Biked

12 Burpee Box Overs

8 Snatches (135/93)

12/9 Calories Biked

9 Burpee Box Overs

5 Thrusters (135/93)

9/6 Calories Biked

 

4 round for time

*Alternate exercises

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and experiences to comments

Friday, 07 December 2018

 

Conditioning:

Pick a MPCF Board WOD

“Riddick”

1000m Row

100 Sledge Swings (10/8)

75 Hand-Release Push-ups

50 Kettlebell Swings (35/25)

25 Pull-ups

…now reverse it!!

 

For Time

Compare to Monday, 11 March 2013

 

OR…

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats

 

For Time

Compare to Friday, 10 May 2013

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Thursday, 06 December 2018

 

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, 05 December 2018

 

Skill:

Max rep Burpees in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Conditioning:

Perform 4 rounds for time of:

15/12 Calories Bike

One-arm/one-leg plank hold for 30 seconds*

15/12 Calories Rowed

One-arm/one-leg plank hold for 30 seconds*

 

*Right arm/left leg up on first. Left arm/right leg up on second.

 

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Tuesday, 04 December 2018

No 0630 class this Tuesday. All other classes normal.

 

Conditioning:

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

20/15 Calories Biked

15 Ring Dips

10 Dumbbell Turkish Get-ups (50/35) (5 each side)

 

For Score

Compare to Wednesday, 29 November 2017

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post score and experiences to comments

Monday, 03 December 2018

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

 

Flexibility:

Spine Smash – 2:00

Couch Stretch – 1:30/side

Pike Stretch – 2:00

 

 

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