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

 

 

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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.

 

 

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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

 

 

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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.

 

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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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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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Saturday, 20 July 2019

 

Conditioning:

Partner WOD

16-32-48-64 rep rounds of:

Wall-ball shots (25/20) @ (10/9′)

8-16-24-32 rep rounds of:

Alternating plank push-ups

4-8-12-16 rep rounds of:

Squat cleans (185/123)

2-4-6-8 rep rounds of:

Rope climbs (15′)

400-600-800-1000m

Sprints

 

4 rounds* for time

*Instructions: All numbers are team totals. Equal work must be performed on each exercise. Tag between exercises. Only one partner working at a time.

WOD example: Partner A (A), Partner B (B)

3-2-1- GO!, A does 8 WB’s, B does 8 WB’s, and then they move to the PU’s

A and B get into high plank facing each other; Partners tag, A does PU, A and B tag, B does PU, A and B tag. Continue this alternating process until 8 total PU are completed. Then move to Squat cleans.

Partners can break cleans up as desired, as long as equal rep count is performed (total 4 in round 1). Partners tag, and then move to Rope climbs.

Partners can break climbs up as desired, as long as equal rep count is performed (total 2 in round 1). Partners tag, and then move to Sprints.

Sprints are performed with the A sprinting half the distance (200m rd 1), tag B, B then sprints 200m, tags A, and then they begin round 2.

Rep counts go up with each additional round. Once the final 500m sprint is completed, time is called.

 

 

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Tuesday, 09 July 2019

 

Core work:

Partner assisted plank holds

45 second weighted plank hold (45/35)

15 second transition

 

8 rounds

Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.

 

Endurance:

Bike 600m

Rest 1:00

Bike 1000m

Rest 2:00

Bike 2100m

Rest 3:00

Bike 4200m

 

For time

 

 

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Saturday, 06 July 2019

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. To his enemies, he was known as the “Devil of Ramadi.” Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

 

Hero Week

Partner WOD

“Devil of Ramadi” V2

4 rounds of:

8 Man-makers / Plank hold

20 Deadlifts (305/205) / Wall sit

24 One-arm Dumbbell Thrusters (50/35) / Scissor kicks

 

Cash out:

500 Double unders / Row 3830m

 

For time

Equal work on each exercise, each round. One partner must be holding/performing body weight movement before/while the other partner is performing the weighted exercise. Equal work is not necessary on the row, but it is on the double unders. Both the double unders and the row must be completed for time to be called.

 

 

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Tuesday, 18 June 2019

 

Endurance:

Run 1 mile

Rest 3:00

Run 800m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For time

 

Accessory Core:

Partner up, and perform:

40 Partner push-ups w/ alternating clap*

*Every time you rest, both partners must perform:

30 second weighted low plank (55/45)

30 second weighted hollow hold (35/25)

 

For time

Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.

 

 

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Saturday, 15 June 2019

 

Conditioning:

Partner WOD

800m Farmers walk (53/35)

100 Squats/Plank hold

90 Pull-ups/Superman hold

80 Sit-ups/Wall sit hold

70 Burpees/Static hang

60 Ground-to-overhead (95/63)/Handstand hold

50 Deadlifts (225/153)/Hollow hold

400m Farmers walk (53/35)

 

For time

Instructions: Both partners perform the Farmers walk simultaneously, carrying a kb or db in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

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Saturday, 08 June 2019

Happy birthday Norka!

 

Conditioning:

“Deck of Cards”…Partner Style

♥: Speed Skips

♠: Partner Pistols

♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8)

♣: Partner Synchronized Pull-ups

Jokers: team 800m run

All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters

 

Description:

All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each).

All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each).

All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each).

All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each).

All Face cards of all suits, partners alternate and carry partner for 20m. Only one partner carries per face card. Except, the K & Q of ♥ is worth 40m, 20m each.

When a joker is pulled, teams run 800 meters, switching at 200m.

 

For work and FUN

Compare to Saturday, 23 June 2018

 

 

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Tuesday, 04 June 2019

 

Endurance:

Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold

 

For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.

 

Metabolic Conditioning:

30 seconds work, 15 seconds rest of:

Pull-ups

D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds

 

5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.

 

Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉

 

 

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Saturday, 01 June 2019

 

Conditioning:

Partner WOD

“Hang in there partner”

Complete as many rounds* and reps as possible in 20 minutes of:

5 Thruster (95/63)

5 Burpees

 

For score

*Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold has to be on the bar before the other partner can perform the round.

 

 

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