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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Tuesday, 27 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

“Boone’s request”

Perform in 2:00:

15 KB Goblet squats (72/53)

Max calories biked

…then rest 2:00

 

5 rounds for total calories biked

 

Skill:

7 rounds of:

5 Handstand push-up negatives*

 

For quality

*Lower body with a 5 second count. Upon reaching bottom, strict press or kip back up as quick as possible.

 

 

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Monday, 26 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

2019 Wodapalooza Online Qualifier WOD #2

Complete as many repetitions as possible in 16-minutes of:

40 Alternating DB snatches (50/35)

40 Pull-ups

30 DB Burpees (50/35)

30 Chest-2-bar pull-ups

20 Devil presses (50/35)

20 Bar muscle-ups

 

For score

 

Mobility:

Twisted cross

Reclined spinal twist

Sink mobilization

Spine smash

 

 

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Saturday, 24 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Strength & Conditioning:

3-person team WOD

With a 15:00 cap, perform the following 2 WOD’s:

“Fast and Heavy”

300 Double unders

100 Alternating DB snatches (50/35)

30/20 Bar muscle-ups

 

For time

…then with time remaining…

Snatch Complex*

Snatch + Hang Snatch

For team total

*Each team member must find a 1-RM of the complex

 

…rest 5:00, then…

Team runs 2001m with (70/40)

For time

 

Teams will carry a sandbag or equivalent. Handing off from team mates as needed.

 

 

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Tuesday, 20 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Conditioning:

Perform in 2:00:

20/16 Calorie rowed

Max wall-ball shots (25/20) @ (10/9′)

…then rest 2:00

 

5 rounds for total wall-ball shots

 

Skill:

Plank Pyramid

Every minute on the minute, hold a plank for 10 seconds. Add 10 seconds every minute. Start with 10 seconds, rest 50; then 20/40, then 30/30; and so on. Work up to a 1:00 hold, then go back down.

 

 

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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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Tuesday, 13 August 2019

 

Endurance:

Bike 20 minutes*

For max calories

*Every 2 minutes, get off and perform (15/10) push-ups

 

Skill:

Handstand holds*

30 second hold, 1 minute rest

 

5 rounds for quality

*Skill level:

Beginner: belly to wall hold

Beg-Int: back to wall

Intermediate: slightly away from wall lightly tap one foot when needed

Int-Adv: Sideways to wall, maintaining position with one foot touching wall

Adv-Elite: Freestanding

 

 

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Tuesday, 06 August 2019

 

Endurance/Skill:

250m Row sprint

Rest 2:00*

 

7 rounds for time

*After completing the row, 2 minute rest begins. During rest perform 8 alternating pistols and then rest for the remainder.

 

Core:

30′ PVC kettlebell walk*

10 OHS (@ the end of the walk)

Rest 2-3 minutes between rounds

 

3 rounds for quality

*increase load each round

 

 

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Monday, 29 July 2019

Tuesday night class this week is canceled. All other classes normal.

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

 

Flexibility/Mobility:

Hip Capsule Stretch

T-Spine Smash

Quad Smash

Overhead Distraction

 

 

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Tuesday, 23 July 2019

 

Endurance & Skill:

Bike 600m

Rest 2:00*

 

7 rounds for time

*Perform 7 handstand push-ups during each of the rest periods.

 

Core Work:

Every minute on the minute for 12 minutes add 5 seconds to:

Plank Hold

(Start with 5 seconds hold, 55 seconds rest)

 

 

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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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Friday, 07 June 2019

Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed!

 

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

4 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Monday, 04 June 2018

 

Flexibility/Mobility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

Spine Smash

 

 

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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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Tuesday, 21 May 2019

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.

 

Conditioning:

20/16 Calories rowed

20 Burpees

 

5 rounds for time

 

Skill:

Handstand and Pistol progressions

 

Mobility:

Hip capsule

Reclined spinal twist

Twisted cross

 

Royal Huddleston Burpee Challenge:

Day 108

 

 

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