Tuesday, 03 December 2019

 

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

 

For score

Compare to Monday, 03 December 2018

 

Flexibility:

Spine Smash

Couch Stretch

Pike Stretch

 

 

Post results and experiences to comments

Saturday, 30 November 2019

 

Conditioning:

Partner WOD

20 rounds* of:

7 Thrusters (95/63)

7 Strict Pull-ups

7 Burpees-over-Bar

 

For time

*Alternate complete rounds

 

…rest 1:00 from completion of last rep, then…

Sell-out:

200 Calories Biked

For time

 

Flexibility:

Saddle sit

Half straddle left

Half straddle right

Butterfly

Reclined spinal twist

 

 

Post results and experiences to comments

Friday, 29 November 2019

Classes Friday are at 0630, 0900 and 1200

 

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, 23 November 2018

 

*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

Elevated Cat

Low Dragon

Child’s Pose w/ shoulders

 

 

Post time and burpee count to comments

Saturday, 23 November 2019

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (185/123)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then perform for time:

20 Synchronized Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Synchronized Burpees

 

Flexibility/Mobility:

Saddle Sit

Reclined Spinal Twist

Twisted Cross

Quad Smash

 

 

Post times, score, and experiences to comments

Tuesday, 19 November 2019

 

Endurance:

Partner WOD

100 Calories Rowed

40 Push-ups

60 Calories Biked

50 Sit-ups

70 Calories Ski Erg

50 Push-ups

60 Calories Rowed

40 Sit-ups

100 Calories Biked

 

For time

 

 

Post results and experiences to comments

Saturday, 05 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Partner WOD

Part 1:

With a 12-minute cap:

2ooom Blind row*

20 Synchronized burpees-over-bar

20 Synchronized toes-2-bar

…rest 2:00, then…

Part 2:

With a 6:00 cap:

5-10-15 rep rounds† of:

Pull-ups

Thrusters (95/65)

…rest 2:00, then…

Part 3:

5:00 to find 1-RM hang squat clean

…rest 2:00, then…

Part 4:

With a 9:00 cap:

2 x 200m Sprints

100 Speed skips

50 Dumbbell snatches (50/35)

2 x 150m Sprints

50 Double unders

30 Dumbbell snatches

…rest 2:00, then…

Part 5:

10-8-6-4 rep rounds of:

Partner deadlift (315/265/215)

Bar muscle-ups

 

For time

Equal work required. One at a time working, except during synchro and hang squat cleans.

*Partners switch every 250m. Partners can only cay “switch” when the rowing partner reaches their given distance.

†Perform this section as “follow the leader”. Partner A does 5 Pull-ups, B does 5 Pull-ups. A does 5 thrusters, and B 5 thrusters. A does 10 thrusters, B does 10 thrusters, and so on.

 

Saturday, 28 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Partner WOD

15 Synchronized toes-2-bar to begin each round

50-40-30-20-10

Wall-ball shots (25/20) @ (10/9′)

25-20-15-10-5

Dumbbell devil press (50’s/35’s)

 

For time

Partners perform 15  synchronized t2b, do a total of 50 wb shots (equal work), then do 25 devil presses (one athlete will do one rep more than the other), and then begin round two with 15 toes-2-bar, followed by 40 wbs and 20 devil presses. Continue until complete.

 

 

Post results and experiences to comments

Wednesday, 25 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

MPCF Board WOD

“Battle Buddy”

20 Tire Flips (210/175)

30 meter Shuttle Runs x 4

80 Buddy Push-ups

100 meter Buddy Carry

100 Double Unders

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

40 Chest-2-Bar Pull-ups

20 Tire Flips

 

1.5 rounds for time*

 

Post time to comments

Compare to Wednesday, 10 February 2016

*Complete one full round, then do half of each exercise again.

Notes:

This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated.

 

Flexibility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

Post time and experiences to comments

Tuesday, 17 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Endurance:

Partner Sprints

2:00 Max calories Row

Rest 30 seconds

2:00 Max calories Assault Bike

Rest 30 seconds

2:00 Max calories Ski Erg*

 

3 rounds for max calories

*Rest 3:00 between rounds

 

 

Post results and experiences to comments

Saturday, 14 September 2019

 

Conditioning:

Partner WOD

200m run*

10 Bar muscle-ups

400m row

20 Goblet squats (72/53)

600m run

30 Wall-ball sit-up throws (16)

800m row

40 Kettlebell swings (72/53)

1200m run

50 Box overs (20″)

800m row

40 Handstand push-ups

600m run

30 Toes-to-bar

400m row

20 Burpee wall-ball shots (25/20) @ (10/9′)

200m run

10 Chest-to-bar pull-ups

 

For time

*Teams half all work, except the 1200m run where both partners run together.

 

 

Post results and experiences to comments

Friday, 06 September 2019

Great crew for the Labor Day WOD!!

No Saturday classes this week.

 

Conditioning:

Partner WOD

Complete as many rounds in 30 minutes of:

20-ft DB Farmers carry 2(50/35)

7 Goblet squats (50/35)

7 Pull-ups

7 Goblet squats

20-ft DB Farmers carry

 

For score

 

Flexibility:

Side splits

Middle splits

Twisted cross

Reclined spinal twist

Pike sit

 

 

Post results and experiences to comments

Monday, 02 September 2019

MP CrossFit will be closed for Labor Day. We will be meeting at Lafortune Stadium at 0830.

 

Partner WOD

“Labor me this”

20 Wall-ball volley throws (25/20/16) @ (10′)

200 yds Lunges/Burpee broad jumps/DB farmers carry (50/35)*

30 Army T-push-ups

40 Alternating DB snatches/DB Clean & Jerk/DB kettlebell swing (50/35)*

50 Wall-ball sit-up throws (25/20/16)

Run bleachers*

 

3 rounds for time

 

*Instructions:

  • All exercises are equal work, with only one athlete working at a time.
  • (M/co-ed/F)
  • Partners rotate every 25 yds. Each round is 100 yds down, and 100 yds back. Round 1 do lunges. Round 2 do burpee broad jumps. Round 3 do DB farmers carry with two DB’s.
  • Round 1 alternating DB snatches/alternating DB C&J/DB KB swings
  • Run bleachers together. Round 1, run 1 set of bleachers and 100m back to start line. Round 2, run other set of bleachers and 200m back to start line. Round 3, run both sets of bleachers and 100m to finish line.

 

Post results and experiences to comments

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

 

 

Post results and experiences to comments

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.

 

 

Post results and experiences to comments