Tuesday, 23 April 2019

NEW Gear! Place orders now!!

 

CFE:

30 seconds max calories biked

30 seconds hollow hold

Rest 1:00

30 seconds max calories rowed

30 seconds low plank hold

Rest 1:00

 

3 rounds for total calories

 

Conditioning:

Partner WOD

Complete as many rounds as possible in 15-minutes of:

150m Run

12 GHD Sit-ups

9 Kettlebell Swings (70/45)

6 Front Squats (135/93)

3 Strict Handstand Push-ups

 

For score

Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.

Compare to Saturday, 25 July 2015

 

Flexibility/yoga poses:

Thread the Needle

Twisted Monkey

Pigeon

 

Royal Huddleston Burpee Challenge:

Day 80

 

 

Post results and experiences to comments

Tuesday, 16 April 2019

 

CFE:

800m run sprint

Rest 4:00

1000m row sprint

Rest 3:00

400m run sprint

Rest 2:00

500m row sprint

 

For total sprint time

All sprints are ALL OUT efforts

 

Conditioning:

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

1 Ring Dips*

2 Grasshoppers*

3 Double Unders*

 

For score

*Add 1 RD, 2 Grasshoppers, and 3 Double Unders each round. Rd 1: 1,2,3; Rd 2: 2,4,6; Rd 3: 3,6,9; etc…

 

 

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

Monday, 01 April 2019

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 15 October 2018

 

Conditioning:

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

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

 

Post results and experiences to comments

Tuesday, 26 March 2019

 

Skill:

Every minute on the minute perform Double Unders for 12 minutes

Everyone starts with 1, then progress each minute with the following†:

Beginner* add 1 rep

Intermediate* add 3 reps

Advanced* add 5 reps

Elite* add 7 reps

 

For highest number completed

†Repetitions must be connected/unbroken. If a given rep count is failed to be completed within the minute, athlete stays on that rep count the next minute(s) until it is successful or time expires.

*Beginner level have completed 0-15 Double Unders unbroken

*Intermediate level have completed 16-30 Double Unders unbroken, and can do 10+ consistently

*Advanced level have completed 41-74 Double Unders unbroken, and can do 25+ consistently

*Elite level have completed 75+ Double Unders unbroken, and can do 50+ consistently

 

Conditioning:

Complete as many rounds and reps as possible in 15 minutes of:

100m Run

1 Man-Maker*(35/25)

 

For total Man-makers

*Add 1 Man-maker each round.

 

Mobility:

Ankle Mobility

Spine Smash

Couch Stretch

 

 

Post results and experiences to comments

Monday, 18 March 2019

She really does love this. 😉

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

Option 2:

Complete as many rounds and reps in 25 minutes of:

25 Calories rowed

20 Sit-up slammers (12/8) @ 2m

15 Goblet Squats (53/35)

10 T-Pushups

 

For score

 

Mobility:

Overhead distraction w/ external rotation

Saddle Sit

Twisted cross

Low dragon

 

 

Post results and experiences to comments

Saturday, 16 March 2019

 

2019 CrossFit Games Open WOD 19.4

3 rounds of:

10 Snatches (95/65)

12 Bar-facing-burpees

…rest 3 minutes, then…

3 rounds of:

10 Bar muscle-ups

12 Bar-facing-burpees

 

For time

(12 minute cap)

 

 

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

Saturday, 09 March 2019

Online Judges Course: Click HERE

 

Conditioning:

2019 CrossFit Games Open WOD 19.3

200-ft Dumbbell overhead lunge (50/35)

50 Dumbbell box step-ups(50/35)

50 Strict handstand push-ups

200-ft Handstand walk

 

For time

(10:00 cap)

See Masters and Scaled options HERE

 

 

Post results and experiences to comments

Monday, 04 March 2019

Online Judges Course: Click HERE

0845 class is cancelled for Monday and Wednesday. Sorry for any inconvenience.

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.2

Beginning with an 8:00 clock, complete as many reps as possible of:

25 Toes-2-Bar

50 Double Unders

15 Squat Cleans (135/85)

25 Toes-2-Bar

50 Double Unders

13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to clock and proceed to:

25 Toes-2-Bar

50 Double Unders

7 Squat Cleans (315/205)

Stop at 20 minutes

For time, if completed; or for score if not

Tie break time is the clock time after the last successful set of double unders

Option 2:

Perform 19.2 as a 20 minute AMRAP

Mobility:

Wrist Stretch

Forearm Smash

Quad Smash

 

 

Post results and experiences to comments

Saturday, 02 March 2019

Online Judges Course: Click HERE

 

Conditioning:

2019 CrossFit Games Open WOD 19.2

Beginning on a 8-minute clock, complete as many reps as possible of:

25 toes-to-bar

50 double-unders

15 squat cleans, 135 / 85 lb

25 toes-to-bar

50 double-unders

13 squat cleans, 185 / 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

11 squat cleans, 225 / 145 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

9 squat cleans, 275 / 175 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

7 squat cleans, 315 / 205

20 minute cap

Masters and Scaled options can be found HERE

Similar to Monday, 07 March 2016

Post score to comments

Wednesday, 20 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

Complete as many rounds and reps as possible in 30 minutes of:

1 Muscle-up

3 Ring Dips

5 Goblet Squats (93/62)

7 Handstand Push-ups

9 Box Jumps (30/24)

12 Burpees

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

 

For Score

 

 

Post score to comments

Tuesday, 19 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Gymnastic Skill:

Trying to have no rest or breaks within a round…

10 second Hollow Hold

10 second Hollow Rock

10 V-ups

Rest 1:00

 

4 rounds for quality

 

Conditioning:

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(all use same bar, 155/103)

 

5 rounds for time

 

Mobility:

Reclined Spinal Twist

Left Straddle

Right Straddle

Back Bend

 

 

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