Monday, 18 December 2017

Happy 80th birthday Gene!

Conditioning:

Partner WOD*

“Mean Gene”

80 Calories Rowed

80 Push Press (95/63)

80 Pull-ups

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

80 Burpees

80 Deadlifts (185/123)

80 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

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Friday, 15 December 2017

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  

Conditioning:

Partner WOD

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

100m Sprint

7 Power Snatches (95/63)

5 Burpees

10/8 Calories Biked

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 30 June 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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Wednesday, 13 December 2017

“To lift, or not to lift? That is the question.”

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  

Option 1:

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 rowed 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 Friday, 09 December 2016

 

Option 2:

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, Front Squat, Clean, Deadlift, or Overhead Squat

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

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Saturday, 09 December 2017

Conditioning:

Partner WODs*

9-15-21 rep rounds of:

Synchronized Front Squats (115/75)

Synchronized Burpees-over-Bar

 

For Time

 

…rest 10:00, then…

100 Knees-2-Elbows

100 Calories Biked

 

For Time

*Equal work required

 

Flexibility/Mobility:

15 Front Leg Swings/Leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/Leg

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

 

 

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Friday, 01 December 2017

 

Conditioning 1:

“Fast”

30 Double Unders

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

20 Squats

10 Handstand Push-ups

 

3 rounds for time

(8:00 cap)

 

Strength:

Front Squats

1-rep max

Compare to Friday, 02 June 2017

 

Conditioning 2:

Partner WOD*

“Furious”

100m Sprint

5 Burpees

3 Chest-2-Bar Pull-ups

 

6 rounds for time

(7:00 cap)

*alternate exercises

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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Monday, 27 November 2017

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 12-minutes of:

4 Strict Pull-ups

10/8 Calories Rowed

8 Goblet Squats (70/53)

10/8 Calories Biked

12 Sit-ups

 

For Score

 

Strength:

Hang Power Clean

1-rep max

Compare to Wednesday, 31 May 2017

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score, max load, and experiences to comments

Friday, 24 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 25 November 2016

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

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 burpee count to comments

Monday, 20 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.

Conditioning 1:

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

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

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Wednesday, 15 November 2017

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

10/8 Calories Rowed

20 meters Burpee Broad Jumps

30 Shoulder Touches

40 Double Unders

 

For Score

 

…rest 7 minutes, then…

Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of:

30 Speed Skips

10/8 Calories Biked

6 Knees-2-Elbows

4 Burpees

2 Strict Handstand Push-ups

 

For Score

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

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Saturday, 11 November 2017

Happy Veteran’s Day!

 

Conditioning:

Partner WOD

Heroes!

3 round of “Whitten”*

22 Kettlebell Swings (72/53)

22 Box Jumps (24/20″)

400m Run

22 Burpees

22 Wall-Ball Shots (20/14) @ (10/9′)

 

…rest 2 minutes, then…

4 rounds of “DT”*

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(all use same bar, 155/103)

 

…rest 2 minutes, then…

5 rounds of “Bradley”*

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

 

For total time

*On Whitten, partners do equal work on each exercise, each round. On DT, each partner performs one round in it’s entirety. On Bradley, partner A runs first 100m, B runs the second. partners split the exercises equally, each round.

 

Flexibility/Mobility:

ROMWOD

 

 

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Saturday, 04 November 2017

Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”.

 

Conditioning:

“Two become one”

Solo*

Max rep Box Overs (24/20″) in 2:00

For score

 

…rest 2:00, then…

Partner up**

2 rounds of:

9 Calories Biked

12 Deadlifts (225/155)

15 Knee Push-ups

 

…rest 3:00, then…

“And baby makes three!”

3-person Team***

3 rounds of:

“Conception”

36 Dumbbell Snatches (50/35)

36 Thrusters (95/63)

“Delivery”

36 Partner Hold Sit-up

“Don’t drop the baby”

36 Med-ball Cleans (20/14)

 

For Time

*Masters and pregnant ladies step-ups are allowed.

**Alternate exercises

***Equal work at each station, each round.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Center Straddle – 2:00

Overhead Distraction – 1:30/side

 

 

Post score, overall time, and experiences to comments

Saturday, 28 October 2017

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

Compare to Tuesday, 16 August 2016

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

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Wednesday, 25 October 2017

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/185)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/155)

Compare to Monday, 30 November 2015

 

…rest ~10 minutes, then as a team of 3 perform…

Max calories biked in 5 minutes

For Score

 

Flexibility/Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

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Tuesday, 24 October 2017

Skill:

3-person team

4200m Row

Rotation is 500/400/300/200* @ 90% 500m pace

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Double Kettlebell Thrusters (53/35)

40 Double Unders

 

5 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

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