Tuesday, 16 October 2018

 

Conditioning:

Row 500m

Rest 1 minute

Row 1000m

Rest 2 minutes

Row 1500m

Rest 3 minutes

Row 2000m

 

For Time

 

…Or…

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m

 

For Time

 

Skill or Strength:

Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post choice, time, skills worked, and experiences to comments

Monday, 15 October 2018

Congratulations to Christa and Norka on their first comp! Strong work ladies!

 

Conditioning:

Complete as many as possible in 10 minutes of:

300m Run

10 Toes-2-Bar

10m Handstand Walk

10 Weighted Box Step-ups (50/35)* @ (24/20”)

 

For Score

*While holding a (50/35) DB in each hand

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

 

Mobility:

Eye of the Needle – 1:00/side

Reclined Spinal Twist – 1:00/side

Hip Capsule – 1:00/side

Overhead Distraction – 1:00/side

 

 

Post score, load, and experiences to comments

Friday, 12 October 2018

 

Conditioning:

Bike 1500m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

20 Double Unders

…then…

Row 1000m

…then…

3 rounds of:

10 Power Cleans (135/93)

10 Ring Dips

10 Alternating Dumbbell Snatches (50/35)

…then…

Bike 1500m

 

For Time

 

Mobility:

Twisted Monkey – 1:30/side

Reclined Spinal Twist – 1:30/side

Pigeon – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 09 October 2018

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

Compare to Tuesday, 04 September 2018

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Conditioning:

40-20-10 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

30-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post times and experiences to comments

Saturday, 06 October 2018

Old school from October 2014!

 

Conditioning:

Complete as many rounds as possible in 6 minutes of:

20 Wall-ball Shots (20/14) @ 9′

40 Double Unders

 

…Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 3 minutes

Complete as many rounds as possible in 4 minutes of:

20 Toes-2-Bar

40 Singles

 

For Score

Compare to Saturday, 29 November 2016

 

Strength:

Deadlift

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Mobility:

Side Split – 1:00/leg

Overhead Tissue Smash – 1:30/side

Saddle Sit – 2:00

Spine Smash – 2:00

 

 

Post load and reps, score, and experiences to comments

Friday, 05 October 2018

“Before and After”

 

Conditioning:

“Row in, Blast out”

1000m Row

…then

3 rounds of:

9 Ring push-ups

15 GHD Sit-ups

21 Box Jumps (30/24″)

…now

15 Body Blasters*

 

For Time

*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition

Compare to Tuesday, 04 October 2016

 

Strength:

Push Press

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 95%

 

For Quality

 

Flexibility/yoga poses:

Thread the Needle – 1:00/side

Twisted Monkey – 1:00/side

Pigeon – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

Post time and experiences to comments

Tuesday, 02 October 2018

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

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/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times, loads, and experiences to comments

Saturday, 29 September 2018

MP CrossFit is closed Saturday. Sorry for any inconvenience. Regular schedule returns on Monday.

 

Run 10k

For Time

 

 

Post time to comments

Friday, 28 September 2018

MP CrossFit is closed Friday night class and Saturday. Sorry for any inconvenience. Regular schedule returns on Monday.

 

Conditioning:

“Giant Speed Jenga”

As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block. Repeat this process until the tower collapses. Reset it, and repeat.

Complete as many rounds in 40 minutes of:

1 – 20 Partner Volleyball Throws (20/16/14)

2 – 10 Handstand Push-ups

3 – 20 Partner Sit-up WB Throws @ 10′ (20/16/14)

4 – 10 Partner Pistols

5 – 20 Partner Med Ball Twist (20/16/14)

6 – 10 Partner Plank Push-up Claps

7 – 20 Partner Box Jumps (20″)

8 – 6 x 100m Partner Run Sprints

Blank – 4 Burpees (each)

Collapse – 4 x 200m Partner Row Sprints

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Sink Mobilization -2:00

Hip Capsule – 1:30/side

 

 

Post experiences to comments

Wednesday, 26 September 2018

Congratulations to MP’s own Miss Emma Clary! She was named a National Merit Scholarship Semifinalist!! Stong work Emma!!

 

Conditioning:

10 2-minute rounds of:

20/16 calorie row

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

Rest 30 seconds

 

For score

 

Mobility:

Elevated Cat – 1:30

Reclined Spinal Twist – 1:00/side

Half Straddle – 1:00/side

 

 

Post score and experiences to comments

Tuesday, 25 September 2018

 

Bike Sprints:

Partner up

2 x 400m*

2 x 600m

2 x 800m

2 x 600m

2 x 400m

 

For Time

*one sprint each partner at each distance

 

Conditioning:

HERO WOD

“Coffland”

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800m Run

30 Push-ups

 

For Time

WOD courtesy of crossfit.com

 

Mobility:

Wrist Stretch – 1:00/arm

Saddle Sit –  2:00

 

Post time and experiences to comments

Monday, 24 September 2018

 

Strength:

Hang Power Snatch ⇒ 3 Overhead Squats

5 rep of complex, increasing load each set. Work to a heavy load

 

For quality and load

 

Conditioning:

100 Double Unders

…then…

4 rounds of:

20 Alternating Dumbbell Clean to Overhead (50/35)

20m Alternating Overhead Dumbbell Lunges (50/35)

…then…

100 Double Unders

 

For Time

 

Mobility:

Overhead Distraction – 1:00/side

Couch Stretch – 1:00/side

Twisted Cross – 1:00/side

 

 

Post max load, time, and experiences to comments

Saturday, 22 September 2018

 

Partner WOD

4 round of:

Run 150m

7 Chest-2-Bar Pull-ups

7 Front Squats (135/93)

7 Handstand Push-ups

…then…

80 yards Partner Carry

…then…

22-16-10 reps of:

Overhead Squats (95/63)

Burpees

…then…

80 yard Partner Carry

…then…

Run 800m

50 Back Extensions

50 Sit-ups

…then…

80 yard Partner Carry

 

For Time

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/leg

 

 

Post time and experiences to comments

Friday, 21 September 2018

Friday night class is cancelled. Sorry for any inconvenience. 

 

Conditioning:

40 Calories Rowed

30 Wall-Ball Shots (14/10) at 10′

40 Pull-ups

30 Box Overs (20″)

40 Front Squats (95/65)

30 Calories on Assault Bike

 

For Time

 

Strength:

Back Squat

7-rep max

 

For max load

 

 

Post time and load to comments