Saturday, 24 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Strength & Conditioning:

3-person team WOD

With a 15:00 cap, perform the following 2 WOD’s:

“Fast and Heavy”

300 Double unders

100 Alternating DB snatches (50/35)

30/20 Bar muscle-ups

 

For time

…then with time remaining…

Snatch Complex*

Snatch + Hang Snatch

For team total

*Each team member must find a 1-RM of the complex

 

…rest 5:00, then…

Team runs 2001m with (70/40)

For time

 

Teams will carry a sandbag or equivalent. Handing off from team mates as needed.

 

 

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Friday, 23 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

No Friday night class this week. Sorry for the inconvenience. All other classes normal.

 

Conditioning:

“Heartburn”

1 mile run

…then…

10 rounds of:

7 Thrusters (75/53)

7 Pull-ups

7 Burpees

 

For time

 

 

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Tuesday, 20 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

Perform in 2:00:

20/16 Calorie rowed

Max wall-ball shots (25/20) @ (10/9′)

…then rest 2:00

 

5 rounds for total wall-ball shots

 

Skill:

Plank Pyramid

Every minute on the minute, hold a plank for 10 seconds. Add 10 seconds every minute. Start with 10 seconds, rest 50; then 20/40, then 30/30; and so on. Work up to a 1:00 hold, then go back down.

 

 

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Saturday, 17 August 2019

 

Conditioning:

Partner WOD

Buy-in:

200 Double unders

…then…

20 Handstand push-ups

30 Wall-ball shots (25/16) @ (10/9′)

40 Alternating box jumps (20″)

50 Sumo deadlift high pull (95/63)

60 Plate-facing burpees

50 GHD sit-ups

40 Alternating box jumps

30 Wall-ball shots

20 Handstand push-ups

…then…

Sell-out:

2000m Row

 

For time

 

 

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Friday, 16 August 2019

 

Conditioning:

4800m Ruck run*

 

For time

*Start with 20 lbs, and then every 1200m, add 10 lbs.

If choosing to run unweighted, perform burpee box overs (24/20″) after each 1200m. Start with 20, and add 5 each round.

 

 

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Tuesday, 13 August 2019

 

Endurance:

Bike 20 minutes*

For max calories

*Every 2 minutes, get off and perform (15/10) push-ups

 

Skill:

Handstand holds*

30 second hold, 1 minute rest

 

5 rounds for quality

*Skill level:

Beginner: belly to wall hold

Beg-Int: back to wall

Intermediate: slightly away from wall lightly tap one foot when needed

Int-Adv: Sideways to wall, maintaining position with one foot touching wall

Adv-Elite: Freestanding

 

 

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Saturday, 10 August 2019

 

Conditioning:

Row 500m

15 Sumo deadlift high-pull*

Run 400m

15 Thrusters*

Row 500m

15 Hang power snatch*

Run 400m

15 Bar-over-burpees

 

2 rounds for time

*Use the same load for all lifts… 50% body weight

 

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Wednesday, 07 August 2019

 

Conditioning:

30′ Handstand walk

20/18 Calories biked

60′ D-ball high carry (100/80)

10 Alternating dumbbell snatches (75/50)

 

5 rounds for time

 

Flexibility:

Half straddle

Middle straddle

Pike

Butterfly

 

 

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Tuesday, 06 August 2019

 

Endurance/Skill:

250m Row sprint

Rest 2:00*

 

7 rounds for time

*After completing the row, 2 minute rest begins. During rest perform 8 alternating pistols and then rest for the remainder.

 

Core:

30′ PVC kettlebell walk*

10 OHS (@ the end of the walk)

Rest 2-3 minutes between rounds

 

3 rounds for quality

*increase load each round

 

 

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Monday, 05 August 2019

Congratulations to Mayhem Freedom (team), Mat Fraser, and Tia-Clair Toomey for winning the 2019 CrossFit Games!

 

Conditioning:

WOD 1:

500m Row

30 Bar-facing-burpees

For time

(6:00 cap)

Courtesy of Masters CrossFit Games 2019

 

…rest 10:00, then…

300m run

15 Pull-ups

5 Squat cleans (185/123)

 

3 round for time

(15:00 cap)

 

Mobility:

Couch stretch

Pike stretch

Reclined spinal twist

Twisted cross

 

 

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Saturday, 03 August 2019

 

Conditioning:

Partner WOD

Row 3000m

…then…

20 rounds* of:

8 Alternating dumbbell snatches (60/40)

10 Wall-ball sit-up throws (25/20)

12 Dumbbell goblet squats (60/40)

 

For time

*Equal work on the row. Alternate exercises each round.

Wall-ball sit-up throws are performed by one partner anchoring feet under dumbbells, and start in a half sit-up position. The other partner is standing and facing them at their feet. Standing partner tosses ball to the downed partner, who then falls back, touching their shoulders to the floor, and then raising back up to the half sit-up, simultaneously throwing ball back to standing partner.

 

 

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Wednesday, 31 July 2019

 

Conditioning:

Perform 30 seconds on, 30 seconds rest of:

Wall-ball shots (25/20) @ (10/9′)

Calories rowed

D-ball cleans (100/80)

Calories biked

Knees-2-elbows

 

3 rounds* for total reps

*rest 1:00 between rounds

 

Strength:

Option 1:

1-rep max make-up

 

For max load

 

Option 2:

Front Squats

5 @ 65%

3 @ 75%

Max reps @ 85%

 

Flexibility:

Half straddle

Middle straddle

Pike stretch

Butterfly stretch

 

 

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Monday, 29 July 2019

Tuesday night class this week is canceled. All other classes normal.

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

 

Flexibility/Mobility:

Hip Capsule Stretch

T-Spine Smash

Quad Smash

Overhead Distraction

 

 

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Saturday, 27 July 2019

 

Conditioning:

MPCF Team Board WOD

“Team 1776”

Kettlebell swings (53/35)

Box jumps (24/20″)

Air squats

Push-ups

Pull-ups

Sit-ups

Wall-ball shots (20/14) @ (10/9’)

Calories rowed

Double unders

Burpees

D-ball cleans (80/50)

Dumbbell push press (50’s/35’s)

 

For time

As a team of three, complete 1776 rep by performing 150 reps of each of the exercises, except for one. The team chooses one exercise, and only has to perform 126 reps. Equal work required. Must perform in order. Only one team member working at a time. Tag between exercises.

 

 

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