Saturday, 09 December 2017

Conditioning:

Partner WODs*

9-15-21 rep rounds of:

Synchronized Front Squats (115/75)

Synchronized Burpees-over-Bar

 

For Time

 

…rest 10:00, then…

100 Knees-2-Elbows

100 Calories Biked

 

For Time

*Equal work required

 

Flexibility/Mobility:

15 Front Leg Swings/Leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/Leg

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

 

 

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Tuesday, 21 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Skill:

4 x 500, rest 1 minute easy rowing

Row at 24, 26, 28, and 26 s/m

 

For quality

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

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

40 Singles

 

For Score

*hug ball against chest

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post score and experiences to comments

Wednesday, 01 November 2017

Conditioning:

21-15-9 rep rounds of:

Push Jerk (135/93)

Chest-to-Bar Pull-ups

 

For Time

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

T-spine smash – 2:00

 

 

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Monday, 23 October 2017

Coach Becky dominated at her Level 1 re-cert! Strong work!

Friday 0845 class is cancelled this week. Sorry for any inconvenience.

 

Strength & Conditioning:

Every minute on the minute until failure perform:

1 Hang Squat Snatch*, then add (10/5)

For max load

 

…now continue on with EMOM, and perform:

1 Hang Squat Clean, then add (10/5)

For max load

 

…now continue on with EMOM, and perform:

2 Deadlifts, then add (20/10)

For max load

 

30 minute cap†

Compare to Wednesday, 25 January 2017

 

*Starting weight:

(65/45), but no more than 35% 1RM Snatch

You can make as many attempts as desired in the minute. But if you fail to successfully lift load by the end of minute, start with that failed weight on the next lift.

†If you reach the cap, the last minute is max reps for score

 

Mobility/Flexibility:

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

Reclined Spinal Twist – 1:30/side

Super Friend Shoulder Extension – 30 seconds x 2

Quad Smash – 1:30/side

 

 

Post max loads, score, and experiences to comments

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

Saturday, 23 September 2017

 

Strength & Conditioning:

Partner WOD

CrossFit Team Series WOD 3

50 synchronized wall-ball shots (20/14) @ (10/9′)*

30 cleans (135/95)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

20 cleans (185/135)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

10 cleans (225/155)**

 

For Time

(for registered competitors, 12:00 cap)

*Scaled is (14/10) @ (9′)

** Scaled weights are: (95/65)(135/95)(155/105)

 

Flexibility/Mobility:

ROMWOD

 

 

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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

Saturday, 02 September 2017

2012 Flashback! Who’s up for another Tough Mudder?!

 

Conditioning:

4-person Team

200 Double Unders

160 Sit-ups

120 Push-ups

80 Calories Biked

40 Chest-2-Bar Pull-ups

 

For Time

Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.

 

…Rest 10:00 from the last team finishing, then in reverse order of finishing…

Strength:

Partner WOD

Every minute on the minute, both same gender partners perform 1-rep of the the following complex. One bar for the partner group at each weight. At the beep of the next minute, both athletes move to next platform; and athletes that successfully completed the previous weight, attempt the next load. If one or both of the athletes make it to the final platform, it becomes max number of reps that can be completed within the minute.

1 Clean-1 Hang Clean-1 Jerk

95/55

115/65

135/75

155/85

165/95

175/105

185/115

195/120

205/125

225/130

 

For total reps completed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Wednesday, 23 August 2017

Conditioning:

50 Wall-Ball Shots* (25/16) @ (10/9′)

25 Toes-2-Bar

300m Run with plate (55/35)

 

For Time (7:00 cap)

*perform max reps 20 seconds on, 10 seconds off until 50 is reached

 

…Rest 3:00

 

12-10-8 rep rounds of:

Push Press (135/93)

Alternating Pistols

Calories Biked

 

For Time (5:00 cap)

 

…Rest 5:00

 

Strength:

EMOM perform 1 rep of:

Hang Power Clean

Starting weight is 35-40% 1RM.

Add (20/10#) each minute.

(10:00 cap)

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post time, load, and experiences to comments

Wednesday, 09 August 2017

Strength & Conditioning:

Run 800m

5 Snatch* (155/100)

…Rest 3 minutes

Run 600m

4 Snatch (175/115)

…Rest 2 minutes

Run 400m

3 Snatch (195/125)

…Rest 1 minute

Run 200m

2 Snatch (205/135)

 

For Time

*These are all squat snatches, each set

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post load used, time, and experiences to comments

Tuesday, 08 August 2017

 

Skill:

Row 250m, All Out

Rest 3 minutes, now…

Row 500m @ 80% 250m pace

Rest 2:00

Row 300m @ 80%

 

For quality of pace and stroke control

 

Conditioning:

2017 CrossFit Games WOD*

“Fibonacci Final” (modified)

Men:

5-8-13 rep rounds of:

Paralette Handstand Push-ups

Deadlift (415)

…then, Double Kettlebell (53#) Overhead Lunges, 89ft

 

For Time

 

Women:

3-5-8 reps of:

Paralette Handstand Push-ups

5-8-13 reps of:

Deadlifts (255)

…then, Double Kettlebell (35#) Overhead Lunges, 89ft

 

For Time

*modifications made due to lack of equipment

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post time and experiences to comments

Monday, 07 August 2017

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!

 

Conditioning:

2017 CrossFit Games WOD

“Madison Triplet” (modified*)

5 rounds for time of:

400m Run

7 Cleans-to-Overhead Burpee (115/75)*

 

*Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over the bar; now repeat 6 more times.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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Wednesday, 19 July 2017

Conditioning:

2016 CrossFit Games, Master/Teen Event 3 & 4

“Feel the Berm”

600m Run

20 Burpee Box Jumps (24/18″)

 

4 rounds for time

(20:00 cap)

 

…Rest 10:00, then…

 

“Deuce-Deuce”

22 Toes-2-Bar

22 Clean & Jerks (95/65)

80m Sprint Down

80m Sprint Back

 

For Time

(4:00 cap)

Compare to Monday, 25 July 2016

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post times and experiences to comments

Monday, 19 June 2017

Two good partner teams throwing it down and representing MP this weekend at Barbell Mania in Dallas. Strong work fellas!!

 

Conditioning:

Partner WOD

15 Snatches (95/65)

30 Double Unders

 

10 rounds for time*

(20:00 cap)

*Partners alternate complete rounds. Each partner will perform 5 rounds individually.

 

…rest 8:00, then…

Strength:

Find 1-RM for complex in 8:00*:

Deadlift

Power Clean

Hang Squat Clean

Shoulder-to-Overhead

 

For max load

*Both partners must be find 1RM in the 8:00. Two bars can be used.

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Side Half Straddle – 1:30/side

Twisted Cross – 1:30/side

 

 

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