Friday, 03 July 2020

Conditioning:

AMRAP in 8min of:

15 Wall ball shots (20/14) @ (10/9)

10 Pull-ups

5 Handstand push-ups

100m Run

Strength:

Clean & Jerk

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

Post results and experiences to comments

Monday, 15 June 2020

Conditioning:

21-15-9 rep rounds of:

Deadlifts (225/153)

Bar-facing burpees

Handstand push-ups

Rest 5:00, then…

3 rounds of:

5 Strict pull-ups

7 Clean & Jerks (135/93)

Rest 5:00, then…

400m Run

40/30 Calories biked

 

For time

 

 

Post results and experiences to comments

Wednesday, 10 June 2020

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Specific warm-up:

2 rounds of Burgener warm-up

7 Clean & Jerk (45/33)

5 Clean & Jerk (95/63)

3 Clean & Jerk (135/93)

2 Clean & Jerk (165/113)

1 Clean & Jerk (185/123)

 

Strength and Conditioning:

5 rounds of:

1 Clean & Jerk (185/123)

3 L-sit pull-ups

5 Ring dips

Rest 3:00

50 Burpee box overs (24/20″)

Rest 3:00

3 rounds of:

50 Double unders

15 Hang squat snatch (95/63)

 

For time

(30:00 cap)

 

 

Post results and experiences to comments

Monday, 08 June 2020

Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!!

General warm-up:

Bike 2:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

2 cycles of Burgener warm-up

7 Overhead squats (45/33)

5 Overhead squats (75/53)

3 Overhead squats (115/78)

3 Overhead squats (155/103)

 

Strength:

Overhead Squats

5-5-5-5-5

 

For max load

 

Conditioning:

10 Toes-2-bar

15 Calories rowed

20 Wall-ball shots (25/16) @ (10/9′)

 

3 rounds for time

 

 

Post results and experiences to comments

Wednesday, 13 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

Every 12 minutes perform the following:

15-12-9 rep rounds

Clusters (105/73)*

Bar facing burpees

 

For time*

3 rounds for total round time

*If finished before 12:00, rest for the remainder. Use DB’s if barbell is not available.

 

Royal Huddleston Burpee Challenge:

Day 101

 

 

Post results and experiences to comments

Monday, 16 March 2020

 

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

8 Hang power cleans (45/33)

8 Shoulder-2-overhead

6 Power cleans (65/43)

6 Shoulder-2-overhead

4 Power cleans (85/53)

4 Shoulder-2-overhead

2 Power Cleans (95/63)

2 Shoulder-2-overhead

 

Strength:

Find 1-rep max of the following complex:

Clean ⇒ Hang Power Clean ⇒ Shoulder-2-Overhead

 

For max load

 

Conditioning:

50 Double unders

10 Ring dips

21 Thrusters (65/43)

50 Double unders

10 Ring dips

15 Thrusters (95/63)

50 Double unders

10 Ring dips

9 Thrusters (135/93)

 

For time

(12:00 cap)

Compare to Wednesday, 20 March 2019

 

Royal Huddleston Burpee Challenge:

Day 43

 

 

Post results and experiences to comments

Saturday, 14 March 2020

 

Conditioning:

Partner WOD

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

2 rounds of “Cindy”*

2 rounds of “DT”*

Run 400m*

 

For score

*Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1 round of DT. Then A runs 200m, then B runs 200m

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats = 1 round

“DT” = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder-to-overhead (all at 155/103) = 1 round

Run = 16 reps (1 rep per 25m)

 

Royal Huddleston Burpee Challenge:

Day 41

 

 

Post results and experiences to comments

Wednesday, 11 March 2020

0630 class Monday and Wednesday is canceled this week. All other classes are normal.

 

Strength:

Thrusters

2-2-2-2-2-2-2-2

 

Build to a heavy 2-rep max. Reps must be connected.

 

Conditioning:

“The Hangover”

50 Thrusters (45/33)

25 Pull-ups

15 Handstand push-ups

 

2 rounds for time

 

Royal Huddleston Burpee Challenge:

Day 38

 

 

Post results and experiences to comments

Friday, 28 February 2020

 

General Warm-up:

2 rounds of:

Bike 1:30

10 Spiders

10 Push-ups

Row 1:30

10 Sit-ups

10 Squats

Ski 1:30

10 Ring rows

10 SP w/T’s

Run 200m

 

Specific Warm-up:

12 DL (45/33)

10 DL (95/63)

8 DL (135/93)

6 DL (175/113)

4 DL (205/133)

 

Strength:

”Dead, Deader, Deadest”*

30 seconds of max rep Deadlifts*

90 seconds rest

 

3 rounds for total weight lifted (# of DL’s x load)

*Athlete can pick any weight they want. Once round 1 starts, weight can not change. Courtesy of Festivus Games 2020

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Compare to Wednesday, 17 May 2017

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

Royal Huddleston Burpee Challenge:

Day 26

 

 

Post results and exercises to comments

Saturday, 22 February 2020

 

 

Conditioning:

Partner WOD

Part 1:

2:00 max calorie row, then

2 rounds of:

12 Piston Devil Presses* (40/25)

20 Toes-2-bar*

12 Synchronized burpees-over-bar

 

For time

(8:00 cap)

*Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B doing 1, and so on until all 12 are complete (6 each).

PDP will also count as burpees for the burpee challenge.

Toes-2-bar require A performing T2B while B does a static hold from the bar. Then switch.

…rest 8:00, then…

 

Part 2:

35 Deadlifts (225/153)

35 Wall-ball shots (20/14) @ (10/9′)

35 Calories rowed

35 Handstand push-ups w/ 2″ riser

 

For time (8:00 cap)

…rest 8:00, then…

 

Part 3:

Every 90 seconds perform 1 rep of the following cycle:

Clean ⇒ Hang power clean

Men: 135-165-185-205-215-225-235-245-255-265-275-285

Women: 65-85-105-115-125-135-145-155-165-170-175-180

 

Royal Huddleston Burpee Challenge:

Day 20

 

 

Post results and experiences to comments

Wednesday, 12 February 2020

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

10 Wall-ball shots

20 Shoulder touches

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

7 Power snatches (45/33)

7 Power cleans (45/33)

5 Power snatches (75/53)

5 Power cleans (95/63)

3 Snatches (95/63)

3 Cleans (115/73)

1 Snatch (115/73)

1 Clean (125/80)

1 Snatch (125/80)

 

Conditioning:

“Adderall”

With a continuous running clock, perform the following:

0:00-11:00

Run 1-mile*

Max rep clean & jerk (135/95)

…rest 3:00, then…

14:00-20:00

800m Run*

Max rep snatches (125/80)

…rest 3:00, then…

23:00-27:00

400m Run*

Max rep thrusters (95/65)

 

For total reps

Compare to Monday, 30 September 2019

*if weather does not permit running, row the following distances: 2000m, 1000m, 500m

 

Mobility:

Twisted cross

Reclined spinal twist

Quad smash

 

Royal Huddleston Burpee Challenge:

Day 10*

No*See Day 1 for rules

 

 

Post results and experiences to comments

Monday, 10 February 2020

 

General warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 Knees-2-Elbows

10 Handstand push-ups

50 Jump rope

 

Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

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

 

Mobility:

Couch Stretch

Supine Shoulder Extension

Calf Stretch

One Arm Lat Lean

 

Royal Huddleston Burpee Challenge:

Day 8*

*See Day 1 for rules

 

 

Post scores, time, and experiences to comments

Saturday, 08 February 2020

 

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 20 minutes of:

10 Deadlifts (225/153)

10 Wall-ball shots (25/20) @ (10/9′)

10 Plate push-ups

 

For score

*Partners alternate exercises

 

Flexibility:

Middle splits

Plow

Side splits

 

Royal Huddleston Burpee Challenge:

Day 6*

*See Day 1 for rules

 

 

Post results and experiences to comments

Friday, 31 January 2020

 

“Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Wednesday, 12 December 2018

 

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

Post results and experiences to comments