Saturday, 22 June 2019

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)

 

Nancy’s House

400m Run

15 Overhead squats (95/63)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

 

For time

 

 

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Friday, 21 June 2019

 

Conditioning:

10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds

 

For Time

*must clean bar from ground and place in the back rack position

Compare to Wednesday, 03 October 2018

 

Flexibility:

Olympic Wall Squat

Middle Split

Side Straddle

Twisted Cross

 

 

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Wednesday, 24 April 2019

Flashback 2012!

 

Strength & Conditioning:

MPCF Board WOD

“Grace”

30 Clean and Jerks* (135/93)

For time

 

*Clean to OH any how is authorized. Must pass through the front rack position.

Compare to Tuesday, 18 April 2017

 

Skill:

Pick a few skills from Athletic Skill Sheets and work on them

 

Flexibility:

Right leg straddle

Left leg straddle

Middle straddle

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post results and experiences to comments

 

Wednesday, 13 March 2019

 

Conditioning:

MPCF Board WOD

“Randy”

75 Power Snatches (75/53)

For time

Compare to Tuesday, 14 February 2012

 

Strength:

Back Squats

5-5-5-5-5

For max load

 

Mobility:

Russian Baby Maker

Reclined spinal twist

Spine smash

 

 

Post results and experiences to comments

Tuesday, 12 March 2019

Online Judges Course: Click HERE

 

Endurance:

1:00 Max calories biked

30 second Hollow hold

1:00 Rest

 

5 rounds for total calories

 

Metcon:

Complete as many rounds and reps in 15 minutes of:

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

8 Chest-2-bar pull-ups

6 Power snatches (115/73)

10/8 Calories Rowed

 

For score

 

Flexibility:

Quad Stretch

Calf Stretch

Right half straddle

Left half straddle

 

 

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

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

Wednesday, 09 January 2019

 

Strength:

Deadlift

Every 75 seconds perform 2 connected reps

Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.

 

For max load

 

Conditioning:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For Time

Compare to Monday, 28 September 2015

Weight:

RX (65/43)

Masters (45/30)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

Mobility:

Reclined Spinal Twist

Hip Capsule

Biceps Barbell Smash

 

 

Post max load, split times, and experiences to comments

Friday, 21 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Run 400m

15 Clusters* (75/53)

10 Burpees-over-Bar

 

5 rounds for time

*Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the squat, perform a thruster, finishing overhead.

Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Quad Smash – 1:30/leg

 

 

Post time and experiences to comments

Saturday, 15 December 2018

 

Conditioning:

“Annie are you OK?”

500m Row at beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)

Burpees

Med Ball Cleans (20/14)

Wall-Ball Shots (20/14) @ (10/9’)

 

For Time

Compare to Saturday, 16 December 2017

 

Flexibility/Mobility:

Single Leg Flexion – 2:00/side

Ball Tack and Floss – 2:00/side

Lateral Opener – 2:00/side

 

 

Post time, lift and load, and experiences to comments

Wednesday, 12 December 2019

 

Conditioning:

Pick a WOD

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 15 August 2014

 

OR…

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

10 Overhead Squats (95/63)

10 Burpees-over-Bar

400m Run

 

For Time

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Saturday, 24 November 2018

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (185/125)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Instructions: Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

 

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