Saturday, 11 May 2019

Conditioning:

4-person Team WOD

In partner teams, (m/m) (f/f) if able, perform the following:

Run 800m*

…then…

10 rounds* of:

5 Pull-ups

10 Push-ups

15 Squats

…then…

Run 800m*

 

For time

 

…rest 5 minutes, mix partner groups, then…

Row 2000m*

Max rep Clean-2-Overhead* (135/95)

(bar MUST pass through the front rack position on each rep)

 

For time

(Time = total row time – total reps (1 second per rep)

 

*During the runs, each athlete will carry a WB (25/16). Performing the 10 rounds will be executed by one partner doing a complete round, tagging the other partner, then they complete a round. Continue this until all 10 rounds are complete (5 each).

Time is the total time for both teams added together.

One coed partner team will row while other coed team performs max rep C2OH. Only one person lifting at a time. If rower stops, lifter stops. Rowing partners will switch each 250m, and teams rotate each 500m.

Score is the total number of C2OH for the 4-person team.

 

Royal Huddleston Burpee Challenge:

Day 98

 

 

Post results and experiences to comments

Tuesday, 30 April 2019

No 0630 class on Tuesday. Sorry for any inconvenience.

 

CFE/Conditioning:

Max meters rowed, biked, or combination of in 40-minutes

Solo or Partner

 

For total meters

Compare to Tuesday, 13 November 2018

 

Mobility:

Couch Stretch

Sink Mobilization

Hip Capsule Stretch

 

Royal Huddleston Burpee Challenge:

Day 87

 

 

Post time, skills, and experiences to comments

Friday, 26 April 2019

Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left.

 

Conditioning:

3 rounds of:

20 Double Unders

3 Clean and Jerks (185/123)

6 Sit-ups Slammers (20/14)

12 Barbell Push-ups*

Rest 1:00†

 

…Run 800m and rest for a total of 9 minutes, then…

3 rounds of:

12 Barbell Push-ups*

6 Sit-ups Slammers

3 Clean and Jerks

20 Double Unders

Rest 1:00†

 

For Time

*Burpees-over-bar can be substituted

†Rest between rounds, but not after the 3rd round.

 

Royal Huddleston Burpee Challenge:

Day 83

 

 

Post results and experiences to comments

Saturday, 20 April 2019

Conditioning:

Partner up, and complete:

Part 1:

6 minute AMRAP of:

12 Synchro Deadlifts (105/75)

9 Synchro Hang Power Cleans (105/75)

6 Synchro Shoulder-Overhead (105/75)

 

…rest 2 minutes, then…

Part 2:

40 Pull-ups

For time

(2:00 cap)

 

…rest 3 minutes, then…

10 minute AMRAP of:

1 Box Jump (20″), 1 Thruster (95/63)*

2 Box Jumps, 2 Thrusters

3 Box Jumps, 3 Thrusters

35 Double Unders or 50 Singles (each athlete)

4 Box Jumps, 4 Thrusters

5 Box Jumps, 5 Thrusters

6 Box Jumps, 6 Thrusters

35 Double Unders or 50 Singles (each athlete)

7 Box Jumps, 7 Thrusters

8 Box Jumps, 8 Thrusters

9 Box Jumps, 9 Thrusters

35 Double Unders or 50 Singles (each athlete)

10 Box Jumps, 10 Thrusters

11 Box Jumps, 11 Thrusters

12 Box Jumps, 12 Thrusters

35 Double Unders or 50 Singles (each athlete)

…continue this pattern until end of 10 minutes

13, 14, 15, jump rope, 16, 17, 18, jump rope, etc…

*Each athlete does, each round. I.E., Athlete 1 does 1 Box Jump, 1 Thruster; tags athlete 2, who then does 1 Box Jump, 1 Thruster. Then the team moves to the 2’s.

 

…rest 4 minutes, then…

27 Calories rowed*

21 Alternating dumbbell snatches (50/35)*

15 Hand-release push-ups*

9 Alternating dumbbell cleans (50/35)*

 

For time

*Both partners must perform each exercise. Athlete 1 rows 27 calories, then athlete 2 rows 27 calories; then athlete 1 does snatches, and so on.

Also, while one partner is working, the other must be in the high plank. If the high plank partner comes down, the working partner MUST stop.

 

 

Post results and experiences to comments

Tuesday, 02 April 2019

Skill:

Push-ups and Pistols

 

Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:

10 Partner pistols

10 Synchronized push-ups

400m Run w/ wall-ball (20/14)

 

For score

 

Flexibility:

Saddle sit

Pike stretch

Half straddle

 

 

Post results and experiences to comments

Saturday, 30 March 2019

 

Conditioning:

Partner WOD

Row 1000m

30 Handstand Push-ups

40 Power Snatches (95/63)

Bike 1200m

40 Shoulder to Overhead (95/63)

50 T-Pushups

Row 800m

50 Box Overs (30/24”)

60 Abmat Butterfly Sit-ups

Bike 800m

60 Weighted Walking Lunges (45/35)

140 Double Unders

 

For Time

 

Strength:

Find complex 1-rep max*

3 Deadlifts ⇒ 2 Power Clean ⇒ 1 Hang Squat Clean

 

For max load

*Cannot let go of bar throughout the complex.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Plow

 

 

Post results and experiences to comments

Monday, 10 March 2019

Old school pic, March 2016!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35) @ (24/20″)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

Option 2:

Partner WOD

1500m Row

2 rounds of:

200-ft Alternating Lunges (partners switch every 20-ft)

30 Box Overs (20″)

20 GHD Sit-ups

30 Double Kettlebell Thrusters (53/35)

…then…

3000m Bike

 

For Time

 

 

Mobility:

Eye of the needle

Shoulder Fold

Saddle Sit

Twisted Cross

 

 

Post results and experiences to comments

Friday, 22 February 2019

0530 and 0845 classes are cancelled Friday. Sorry for any inconvenience. 

 

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

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

Compare to Monday, 18 December 2017

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

Post time and experiences to comments

Saturday, 16 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 9 minutes of:

40 Double Unders

20 Alternating Dumbbell Snatches (50/35)

10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)

 

For score

Partners do equal work on each exercise. Only one working at a time.

 

Rest 5 minutes, then…

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

Bear Complex† (135/93)

 

For score*

*Partner A does 1 complex, partner B does 2 complexes, partner A does 3 complexes, and so on…

Each partner must complete their given number before tagging out to other partner to advance to next round.

†Bear Complex is: Clean⇒FSQ⇒Push Press⇒BSQ⇒Push Press = 1

 

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

8 Calories Biked

1 Muscle-up*

2 Alternating pistols*

 

For score

*Each round, add 1 Muscle-up and 2 pistols. Partners alternates exercises.

 

Rest 1 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

Max Calories Rowed

 

For score

 

Mobility:

Reclined Spinal Twist

Quad Smash

Sink Mobilization

 

 

Post individual AMRAP and total scores, and experiences to comments

Saturday, 09 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

200m Row

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Row

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups

 

For Time

(14:00 cap)

 

…Rest 8:00 from end of cap, then…

Partner up and perform each of the following in order, to completion, with equal work:

40 Pull-ups

80 Sit-ups

120 Double Unders

1600m Bike

 

For Time

 

Flexibility:

Couch Stretch

Bilateral Shoulder Flexion

Low Lunge Twist

 

 

Post times and experiences to comments

Tuesday, 29 January 2019

 

Skill:

30 seconds L-sit

30 seconds Handstand Hold

 

3 rounds for quality

 

Strength & Conditioning:

Part 1:

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

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

 

…rest 5 minutes, then…

Part 2:

Complete as many rounds and reps as possible in 5 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 3 minutes, then…

Part 3:

Complete as many rounds and reps as possible in 3 minutes of:

2 Muscle-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

For Score

Compare to Tuesday, 06 November 2018

 

Flexibility:

Right Leg Straddle – 1:30

Left Leg Straddle – 1:30

Center Straddle – 1:30

Hip Capsule – 1:30/side

 

 

Post scores and experiences to comments

Saturday, 26 January 2019

 

Conditioning:

Partner WOD

“Synchro this and synchro that”

10 Synchronized Burpees-over-Bar

10 Synchronized Barbell Lunges (115/73)

10 Synchronized Pull-ups

10 Synchronized Squat Cleans (135/93)

100 Double Unders*

10 Synchronized Deadlifts (225/153)

10 Synchronized Barbell Push-ups

10 Synchronized Alternating Dumbbell Snatches (50/35)

 

4 rounds for time

*Each partner does 50.

Use only one bar per partner. Must change weight for each lift. Can only change weight immediately prior to each lift.

 

Flexibility:

Right Leg Split

Left Leg Split

Middle Spilt

Skin-the-cat

 

 

Post time and experiences to comments

Saturday, 19 January 2019

 

Conditioning:

Partner WOD

Row 1000m

30 Power Snatches (95/63)

40 Alternating Pistols

Bike 1200m

40 Shoulder to Overhead (95/63)

50 Army T-Pushups

Row 800m

50 Box Overs (24/20″)

60 Abmat Butterfly Sit-up

Bike 800m

60 Weighted Walking Lunges (45/35)

140 Double Unders

 

For Time

 

Strength:

Find complex 1-rep max*

3 Deadlifts ⇒ 2 Power Clean ⇒ 1 Hang Squat Clean

 

For max load

*Cannot let go of bar throughout the complex.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Plow

 

 

Post time, max load, and experiences to comments

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