Monday, 18 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: ClicHERE

 

Conditioning:

With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:

D-Ball Walking Lunges (80/50)

GHD Sit-ups

Calories Rowed

Burpees

Strict Pull-ups

 

3 rounds* for score

*No additional rest between rounds. Only the 30 seconds after the last exercise of the previous round.

 

Strength:

Front Squat

5 reps at 65%

3 reps at 75%

1+ reps at 85%

 

For score at 85%

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

 

Post scores and experiences to comments

Saturday, 16 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 9 minutes of:

40 Double Unders

20 Alternating Dumbbell Snatches (50/35)

10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)

 

For score

Partners do equal work on each exercise. Only one working at a time.

 

Rest 5 minutes, then…

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

Bear Complex† (135/93)

 

For score*

*Partner A does 1 complex, partner B does 2 complexes, partner A does 3 complexes, and so on…

Each partner must complete their given number before tagging out to other partner to advance to next round.

†Bear Complex is: Clean⇒FSQ⇒Push Press⇒BSQ⇒Push Press = 1

 

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

8 Calories Biked

1 Muscle-up*

2 Alternating pistols*

 

For score

*Each round, add 1 Muscle-up and 2 pistols. Partners alternates exercises.

 

Rest 1 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

Max Calories Rowed

 

For score

 

Mobility:

Reclined Spinal Twist

Quad Smash

Sink Mobilization

 

 

Post individual AMRAP and total scores, and experiences to comments

Friday, 15 February 2019

Pre-lift piano lessons!! 

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

MPCF Board WOD

“Fight Gone Bad”

Row (calories)

Wall-Ball Shots (20/14) @ (10/9′)

Sumo Deadlift High-Pull (75/53)

Box Jumps (20″)

Push Press (75/53)

 

3 rounds for score*

Compare to Wednesday, 15 March 2017

Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.

*If you feel like you have been a “bad boy” or “bad girl”, you are welcome to punish yourself with the “Championship Edition”…5 rounds for time!!

 

Flexibility/Mobility:

Plantar Surface Mobilization

Side Straddle

Banded Bully

 

 

Post score and experiences to comments

Tuesday, 12 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Endurance Skill:

Bike Pacing

3:00 Max Calories

Rest 3:00

2:00 Max Calories

Rest 2:00

1:00 Max Calories

Rest 1:00

0:30 Max Calories

 

For total calories

 

Conditioning:

15-12-9 rep rounds of:

4″ Deficit Handstand Push-ups

Army T-Pushups

Weighted Ring Dips (35/20)

 

For time

 

Flexibility:

Right Leg Split

Left Leg Split

Middle Split

Pike

 

 

Post calories, time, and experiences to comments

Monday, 11 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Strength:

Shoulder Press

5 reps at 70%

3 reps at 80 %

Max reps* at 90%

 

For score

*Reps can be connected, but no bouncing.

 

Conditioning:

1000m Row

…then 3 rounds of:

21 Deadlifts (135/93)

15 Burpees-over-Bar

9 Push Jerks (135/93)

 

For time

 

Mobility:

Twisted Cross

Shoulder Fold

Spine Smash

 

 

Post load, time, and experiences to comments

Saturday, 09 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

200m Row

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Row

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups

 

For Time

(14:00 cap)

 

…Rest 8:00 from end of cap, then…

Partner up and perform each of the following in order, to completion, with equal work:

40 Pull-ups

80 Sit-ups

120 Double Unders

1600m Bike

 

For Time

 

Flexibility:

Couch Stretch

Bilateral Shoulder Flexion

Low Lunge Twist

 

 

Post times and experiences to comments

Friday, 08 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

50 Double Unders

10 Dumbbell Thrusters (50/35)

15/12 Calories Biked

20 Toes-2-Bar

 

4 rounds for time

 

Strength:

Back Squats

5 reps at 60%

3 reps at 70%

max reps at 80%

 

For max reps

 

Mobility:

Hip Capsule

Spine Smash

Super Friend Shoulder Extension

Quad Smash

 

 

Post time, load and reps, and experiences to comments

Tuesday, 05 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Skill:

4-person Team

4000m Row*

 

For Time

*Rotate each 500m or 250m

 

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:

Right side split

Left side split

Center split

Butterfly

Pike

 

2 rounds for quality

 

 

Post times and experiences to comments

Saturday, 02 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

15 Calories Biked

30 Half Tacos

15 Wall-Ball Shots (25/16) @ (11/10′)

 

5 rounds for time

 

Mobility:

Couch Stretch

Butterfly

Pike stretch

 

 

Post time and experiences to comments

Friday, 01 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

1000m Row

7 rounds of “Cindy”

800m Run

7 rounds of “Cindy”

1000m Row

 

For time

1 round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Squats

 

Mobility:

Left Straddle

Right Straddle

Middle Straddle

 

 

Post time and experiences to comments

Tuesday, 29 January 2019

 

Skill:

30 seconds L-sit

30 seconds Handstand Hold

 

3 rounds for quality

 

Strength & Conditioning:

Part 1:

Partner up, then complete as many rounds and reps as possible in 7 minutes of:

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

 

…rest 5 minutes, then…

Part 2:

Complete as many rounds and reps as possible in 5 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 3 minutes, then…

Part 3:

Complete as many rounds and reps as possible in 3 minutes of:

2 Muscle-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

For Score

Compare to Tuesday, 06 November 2018

 

Flexibility:

Right Leg Straddle – 1:30

Left Leg Straddle – 1:30

Center Straddle – 1:30

Hip Capsule – 1:30/side

 

 

Post scores and experiences to comments

Friday, 25 January 2019

 

Conditioning:

Calories Rowed

GHD Sit-ups

Power Cleans (135/93)

Handstand Push-ups

Zercher Sandbag Squats (70/40)

 

5 rounds for score

Instructions: Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for four more rounds (29 minutes total). Total all reps and calories for score.

 

Mobility:

Reclined Spinal Twist

Plow

Saddle Sit

 

 

Post score and experiences to comments

Monday, 21 January 2019

 

Strength:

Thrusters

3-rep max*

 

For max load

*Must be connected. If you need to rest between reps, you must rest at top, full extension.

 

Skill:

Pull-ups*

5-5-5-5-5

 

For quality

*Reps should be connected

 

Conditioning:

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

2 Burpees*

2 Hollow Body Rocks*

10/8 Calories Rowed

 

For score

*Add 2 reps every round

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post max load, score, and experiences to comments

Saturday, 19 January 2019

 

Conditioning:

Partner WOD

Row 1000m

30 Power Snatches (95/63)

40 Alternating Pistols

Bike 1200m

40 Shoulder to Overhead (95/63)

50 Army T-Pushups

Row 800m

50 Box Overs (24/20″)

60 Abmat Butterfly Sit-up

Bike 800m

60 Weighted Walking Lunges (45/35)

140 Double Unders

 

For Time

 

Strength:

Find complex 1-rep max*

3 Deadlifts ⇒ 2 Power Clean ⇒ 1 Hang Squat Clean

 

For max load

*Cannot let go of bar throughout the complex.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Plow

 

 

Post time, max load, and experiences to comments