Friday, 06 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

WOD courtesy of Fittest in the OK IV

Compare to Saturday, 22 October 2016

 

…Rest 8 minutes, then…

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Double Unders

10 Paralette Pass-throughs

 

For score

Compare to Saturday, 22 October 2016

 

Flexibility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Wednesday, 04 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

Skill:

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

12:00 cap

Compare to Tuesday, 01 November 2016

 

Conditioning:

Choose your level:

“Summit”

Complete as many rounds as possible in 12 minutes of:

8 Thrusters (135/93)

8 Hang Power Cleans

4 Muscle-ups

8 Front Rack Lunges

 

…or

 

“Base”

Complete as many rounds as possible in 12 minutes of:

8 Shoulder-2-Overhead (95/63)

8 Hang Power Cleans

4 Burpees

8 Front Rack Lunges

 

For Score

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post time, score and experiences to comments

Tuesday, 03 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Skill:

250m Row @ 95%*

Rest 3:00

500m Row @ 90%

Rest 4:00

750m Row @ 85%

 

For total sprint time and pace quality

*% of current 500m PR pace

Conditioning:

21-15-9 rep rounds of:

Dumbbell Snatches (50/35)

Pull-ups

 

For Time

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

Post times and experiences to comments

Tuesday, 26 September 2017

Skill:

1000m Row at 80-85% 500m PR

For time and pace quality

 

Conditioning:

“Christine”

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

 

3 Rounds For Time

Compare to Monday, 21 July 2014

 

Flexibility/Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

Post times and experiences to comments

Tuesday, 19 September 2017

Skill:

500m Row at 90% PR pace*

Rest 3:00

500m Row*

Rest 3:00

500m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Conditioning:

“WOD 3” (running version)

Run 200m

25 Snatches (75/53)

25 Kettlebell Swings (53/35)

25 Overhead Squats (75/53)

25 Box Jumps (20″)

25 Sumo Deadlift High-Pulls (75/53)

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Thrusters (75/53)

Run 200m

 

For Time

Similar  to Monday, 27 February 2017

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post row times, time, and experiences to comments

Monday, 18 September 2017

 

Conditioning:

MPCF Board WODs

Pick one of the following board WODs:

Angie, Cindy, Mary, or Nancy

 

…rest 10:00, then partner up and perform…

“Annie”*

50-40-30-20-10 rep rounds of:

Double Unders

Sit-ups

 

For time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

Post WOD chosen, time or score, Annie time, and experiences to comments

Friday, 15 September 2017

Skill Work:

Practice 15 minutes on:

Athletic Skills Sheet

 

Conditioning:

Partner WOD

Karen

150 Wall-Ball Shots

(20/14) @ (10/9′) – Rx

(16/10) @ (10/9′) – 55+ Masters Rx

(14/10) @ (9′) – Scaled

(12/8) @ (9′) – Masters Scaled

 

Diane

21-15-9 rep rds of:

Deadlifts*

Handstand Push-ups**

*(225/155) – Rx

(185/125) – 55+ Masters Rx

(155/105) – Scaled

(135/93) – Masters scaled

**Shoulder Presses

(65/45) Scaled/ (55/33) masters scaled

 

Grace

30 Clean and Jerks

(135/95) – Rx

(115/85 – 55+ Masters Rx

(95/63) – Scaled

(75/53) – Masters scaled

 

For total time

One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all.

 

Flexibility WOD:

Couch Stretch, 2 minutes each leg

Right leg split, 2 minutes

Left leg split, 2 minutes

Couch Stretch, 1 minute each leg

 

Post WOD, time, skills worked, and experiences to comments

Tuesday, 12 September 2017

 

Skill:

500m Row at 90% PR pace*

Rest 4:00

400m Row*

Rest 2:00

300m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Strength:

Snatch

2 @ 50%

2 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

 

For Quality

These are not touch and go. These are set, #1, drop, reset, #2

 

Skill:

Open Gym

Use the remainder of class to pick one or more skills/movements to work on

 

 

Post row time, loads, skills, and experiences to comments

Friday, 08 September 2017

Friday 0845 class is pushed back to 0900. All other classes are normal.

 

Conditioning:

Perform as many reps as possible in 6 minutes of:

4 Kettlebell Swings (72/53)

6 Toes-2-Bar

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

 

Perform as many reps as possible in 4 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Score

Compare to Friday, 01 July 2016

 

Strength:

Front Squat

5-5-5-5-5

5-Rep Max

 

Mobility:

Posterior Chain Floss – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post score, max load, and experiences to comments

Wednesday, 06 September 2017

Conditioning:

“This is nuts”

9 Thrusters (95/63)

18 Slammer (12/8) @ 2m

400m Run

5 Snatches (135/93)

10 Bar-Over-Burpees

200m Run

3 Clean & Jerk (185/123)

6 Muscle-ups

 

3 rounds for time

Use one bar, adjust weights as needed

Compare to Wednesday, 14 September 2016

 

Flexibility:

Underneath (Thread the needle) – 1:30/side

Seal Rocks – 2:00

Squatted Seiza – 2:00

Paraformis (Pigeon) – 1:30/side

Diamond Frog – 2:00

 

 

Post time and experiences to comments

Tuesday, 05 September 2017

Skill:

2000m Row

For Time

 

Strength & Conditioning:

Complete as many reps as possible in 8 minutes of:

1 Clean to 1 Jerk*

1 Burpee to 1 Pull-up

1 Clean to 2 Jerks

1 Burpee to 2 Pull-ups

1 Clean to 3 Jerks

1 Burpee to 3 Pull-ups

…continue pattern until cap is reached

 

For Score

Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.

 

*Rx Weights:

< 54 (155/103)

> 55 (125/83)

 

Mobility:

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

Banded Olympic Wall Squat – 2:00

Partner assisted Bilateral Shoulder Extension – 1:00

 

 

Post time, score, and experiences to comments

Tuesday, 22 August 2017

“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”

 

Skill:

Row 250m, All Out,

…rest 3 minutes, then…

Now team up, 3-person team:

Row 3000m*

 

For quality of speed control and time

*Switch every 500m, row at 90% your 250 pace

Conditioning:

Every minute on the minute perform one round, adding 1 rep to each of:

Box Jump (24/20″)

Pull-up

Butterfly Sit-up

 

For Score

Compare to Tuesday, 11 April 2017

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Elevated Cat – 2:00

Reclined Spinal Twist – 2:00/side

 

 

Post time, score, and experiences to comments

Saturday, 29 July 2017

 

Conditioning:

Partner WOD

200m Run

20 Sit-up Slammers (16/12) @ 2m

20 Shoulder Touches

150m Run

15 Goblet Squats (72/53)

15 Burpees-Over-Bar

100m Run

10 One Arm Dumbbell Overhead Squat (50/35)

10 Chest-2-Bar Pull-ups

 

4 rounds for time

(25:00 cap)

 

Strength:

Overhead Squat

3-3-3-3-max reps

@ 55-60-65-70-75% 1RM

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, load and reps, and experiences to comments

Friday, 28 July 2017

 

Conditioning:

Every three minutes on the minute, for 12 minutes perform:

Calories Rowed (15/12)

30 Double Unders

10 V-ups

20 High-Lows*

 

For Quality and Score*

Compare to Tuesday, 26 July 2016

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.

 

Skill Work:

Pull-ups

Complete in 2-3 sets:

20 reps (beginner)

35 reps (intermediate)

50 reps (advanced)

 

For quality, choose appropriate skill level

 

Strength:

Squat Clean Pyramid

10 Squat Cleans (205/135) by 2:00

8 Squat Cleans (225/150) by 4:00

6 Squat Cleans (245/165) by 6:00

4 Squat Cleans (265/180) by 8:00

2 Squat Cleans (285/190) by 11:00

 

For Time or Score

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/side

 

 

Post times, scores, and experiences to comments