Saturday, 12 May 2018

 

Conditioning:

“Eeny Meeny Miny Moe”*

60/100 Handstand Push-ups

60/100 Toes-2-Bar

60/100 Calories Assault Bike

60/100 Dumbbell Box Step-Overs (24/20″)†

60/100-ft Right-arm Dumbbell Overhead Lunge

60/100-ft Left-arm Dumbbell Overhead Lunge

 

For Time

*Pick your team. Perform this WOD as either a partner group or 4 person team. Reps are annotated as (partner/team). Equal work required. One at a time working.

†Males use 50-lb DB’s. Females use 35-lb DB’s.

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Saturday, 05 May 2018

 

Conditioning:

Partner WOD*

1600m run

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

200 Double Unders

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

100/90/80 Calories Biked

 

For Time

*Equal work required. Each partner will do half of each number. Each exercise can be broke up however partners wish, as long as equal work, and only one at a time is working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Couch Stretch – 1:30/side

Spine Smash – 1:30

Butterfly – 1:00

 

 

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Wednesday, 25 April 2018

 

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 Friday, 07 April 2017

*Equal work and only one partner working at a time throughout WOD, except WB throws.

(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

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post time, team total calories, and experiences to comments

Wednesday, 18 April 2018

 

Conditioning:

Partner WOD

“Fast and Furious II”

4 x 200m Sprint

100 Sit-ups Slammers (14/10) @ 2m

50 Fat Bar Deadlifts (225/150)

40 Overhead Squats (115/75)

40 Pull-ups

50 Plate-facing Burpees

100 Double Unders

4 x 200m Sprint

 

For Time

Compare to Saturday, 15 April 2017

Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

Royal Huddleston Burpee Challenge:

Day 74

 

 

Post time, loads, and experiences to comments

Tuesday, 17 April 2018

 

Sprint work:

Run Sprints

200m, rest 1:00

400m, rest 2:00

600m, rest 3:00

400m, rest 2:00

200m

 

For total sprint time

 

Conditioning:

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

10 Pull-ups

20 meters Burpee Broad Jumps

30 Single Unders

 

For Score

 

…rest 5 minutes, then…

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

28 Double Unders

10/8 Calories Biked

8 GHD Sit-ups

6 Burpees

4 Ring Dips

 

For Score

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

External Shoulder Rotation twist – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post sprint time, score, and experiences to comments

Saturday, 07 April 2018

 

Strength & Conditioning:

Partner WOD

“Clean Balls”

100 Wall-ball shots (20/14) @ (10/9′)

40 Calories Rowed

30 cleans (135/95)

80 Wall-ball shots

30 Calories Biked

20 cleans (185/135)

60 Wall-ball shots

200 Double Unders

10 cleans (225/155)

 

For Time

Compare to Saturday, 13 January 2018

-Equal work required (as close as possible on calories)

-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Tuesday, 03 April 2018

 

Sprint Work:

Partner up, each partner rows each calorie count (m/f)*

20/16, 30/24, 40/32, 30/24, 20/16

 

For time

*Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc..

Strength:

Behind the Neck Jerk

2-2-2-2-1-1-1-1-1-1-1…

For max load

Start at 25% Jerk, increase by 10% through the first 1, and then increase by 5% until max is reached.

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Elevated Cat – 1:30

Half Straddle – 1:30/side

 

 

Post row time, max load, and experiences to comments

Tuesday, 27 March 2018

 

Sprint Work:

Partner up, each partner bikes each calorie count (m/f)*

20/16, 30/24, 40/32, 30/24, 20/16

 

For time

*Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc..

 

Conditioning:

5:00 AMRAP of:

5 Handstand Push-ups

10 Box Overs (24/20″)

10 Kettlebell Swings (70/45)

5 Squat Cleans (155/103)

 

…Rest 5 minutes, then…

Perform for time:

50 Double Unders

40 Slammers (12/8) @ 2m

30 Weighted Walking Lunges (35/25)

20 Pull-ups

10 Ring Dips

 

For score and time

 

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 individual scores, total score, and experiences to comments

Tuesday, 20 March 2018

 

Sprint Work:

Partner up, each partner runs each distance*

200m, 300m, 400m, 300m, 200m

 

For time

*Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc..

 

Strength:

Clean ⇒ Hang Clean ⇒ Jerk

1-rep max

 

Conditioning:

10/8 Calories Rowed

10 Burpees

8 Pull-ups

10/6 Calories Biked

10 GHD Sit-ups

6 Ring Dips

 

2 round for time

(7:00 cap)

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post times, load, and experiences to comments

Monday, 19 March 2018

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.4

For time*:

21 Deadlifts (225/155)

21 Handstand Push-ups

15 Deadlifts (225/155)

15 Handstand Push-ups

9 Deadlifts (225/155)

9 Handstand Push-ups

…then…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

 

Time cap: 9 minutes

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

*For score if cap is reached

Registered Games athletes Click HERE to enter your score on games site by 1900 Monday

 

Option 2:

Partner WOD*

Complete as many rounds and reps as possible in 25 minutes of:

10 Wall-Ball Shots (25/16) @ (10/9′)

8 Kettlebell Swings (72/53)

10 Calories Rowed

8 Fat Bar Front Rack Lunges (110/70)

10 Box Overs (24/20″)

 

For Score

*Alternate exercises

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post time, score, and experiences to comments

Tuesday, 13 March 2018

Online Judges Course: Click HERE

 

Sprint Work:

Partner up, each partner rows each distance*

100m, 300m, 500m, 300m, 100m

 

For time

*Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc..

 

Conditioning:

Every 90 seconds, perform 1 round of*:

1 Burpee-Over-Bar

1 Hang Power Clean (155/103)

 

For Score

*Add one rep to each exercise, each round

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

Royal Huddleston Burpee Challenge:

Day 38

 

Post time, reps, and experiences to comments

Friday, 09 March 2018

Online Judges Course: Click HERE

 

Conditioning:

“3-2-1 Time!”

As a 3-person team, perform equal work for time of:

Row 3000m

 

…rest 3 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Run

15 GHD Sit-ups

15 Ring Dips

 

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Single Unders

10 Kettlebell Push-ups

10 Wall-Ball Shots (25/16) @ (10/9’)

 

For Time

 

NIGHT CLASS ONLY OPTION:

2018 CrossFit Games Open WOD 18.3

 

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 34

 

 

Post time and experiences to comments

Friday, 02 March 2018

Online Judges Course: Click HERE

Conditioning:

Partner WOD:

6 x 250m Row Sprints

50 Sit-ups

40 Kettlebell Swings (53/35)

3 x 25/15 Calories Biked*

20 Burpees

10 Chest-2-Bar Pull-ups

100 Double Unders

 

2 rounds for time

*Alternate which partner does the odd bike sprint. Partner A does 2 of the sprints round 1, and then B does 2 in round 2.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 1:30

Butterfly – 1:30

 

 

Post time and experiences to comment

Friday, 23 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

15 Calorie Row

6 Clean & Jerks (135/95)

5 Snatches (135/95)

4 Thrusters (135/95)

 

For Time

Perform this solo 3 rounds, partner 4 rounds, or 3-person 6 rounds. If done as partner, each partner must do a complete round before other partner starts. If done as a team, members alternate exercises

 

…Rest 5 minutes, then…

 

As a team of 3, perform:

300 Double Unders

150 Sit-ups

75 Ring Push-ups

 

For Time

 

Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post times and experiences to comments