Saturday, 12 January 2019

 

Conditioning:

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Wednesday, 25 April 2018

*Equal work and only one partner working at a time throughout WOD.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

For time and score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side

 

 

Post time, team total calories, and experiences to comments

Monday, 31 December 2018

Classes today are only at 0530 and 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

Post time and experiences to comments

Saturday, 22 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Partner WOD

24-20-16-12-8 rep rounds of:

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

Kettlebell Swings (72/53)

Alternating Partner Pistols

Calories Rowed

 

For Time

(15:00 cap)

*Equal work required

 

Strength:

MPCF Board WOD

Max load for 1 round of 5 cycles of:

Bear Complex*

 

*Clean to Front SQ to Push Press to Back SQ to Push Press

Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, max load, and experiences to comments

Friday, 14 December 2018

 

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 biked 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 Wednesday, 13 December 2017

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Saturday, 08 December 2018

 

Condition:

Partner WOD*

15 Burpee Box Overs (24/20″)

10 Cleans (135/93)

15/12 Calories Biked

12 Burpee Box Overs

8 Snatches (135/93)

12/9 Calories Biked

9 Burpee Box Overs

5 Thrusters (135/93)

9/6 Calories Biked

 

4 round for time

*Alternate exercises

 

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 experiences to comments

Monday, 03 December 2018

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

 

Flexibility:

Spine Smash – 2:00

Couch Stretch – 1:30/side

Pike Stretch – 2:00

 

 

Post meters and experiences to comments

Monday, 26 November 2018

 

Conditioning:

Partner WOD

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

4 Strict Pull-ups

10/8 Calories Rowed

8 Alternating Pistols

10/8 Calories Biked

12 Sit-ups

 

For Score

*Partner alternate exercises

 

…Rest 8 minutes…

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

100m Row

5 Front Squats (135/93)

10 Alternating Dumbbell Snatches (50/35)

5 Burpees-over-Dumbbell

 

For Score

*Partners alternate rounds

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post scores and experiences to comments

Friday, 23 November 2018

Classes Friday are at 0630, 0830 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, 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

Wednesday, 14 November 2018

“Breathing is over-rated. But it is necessary.”

 

Conditioning:

Partner WOD

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

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Friday, 25 May 2018

 

Mobility/Flexibility:

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, 09 November 2018

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 2-minutes

Partner up, and row 1200m, switching every 200 or 300m.

 

For Time

 

Mobility:

Hip Capsule – 1:00/side

Twisted Cross – 1:00/side

Reclined Spinal Twist – 1:00/side

 

Post load, score, time, and experiences

Monday, 29 October 2018

 

Strength Drills:

0:00-2:00

5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean*

2:00-4:00

4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean*

4:00-6:00

3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean*

6:00-8:00

2 Clean pulls + 2 Clean high pulls + 2 Power Clean @ 55% 1RM Clean*

8:00-9:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 65% 1RM Clean*

9:00-10:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 75% 1RM Clean*

 

For Quality

*dropping and resetting between pulls is allowed

 

Conditioning:

Partner WOD

“Make-up and Break-up”

Part 1:

Death by EMOM:

1 Synchronized Power Jerk (135/93)

1 Burpee

 

For Score

Every minute, add 1 rep of each. Continue this process until the partner group fails to finish within the minute.

Synchronized is defined as being in the front rack at the start of each rep and pausing in the finish position at the same time.

 

…Rest 2:00, then…

Part 2:

6 rounds, alternating partners*, of:

5 Squat Cleans (135/93)

7 Pull-ups

200m Row

 

For Time

*While one partner is completing a round, the other partner must hold a low plank while the other is working.

 

Flexibility:

Half Straddle – 1:00/side

Middle Straddle – 1:00

Pike Stretch – 1:00

Butterfly – 1:00

Spine Smash – 2:00

 

 

Post time and experiences to comments

Wednesday, 24 October 2018

 

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 Saturday, 28 October 2017

 

…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

 

 

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

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

 

 

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