Tuesday, 23 October 2018

 

Skill:

3-person team

4500m Row

Rotation is 500/400/300/200/100*

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Kettlebell Swings (97/62)

20 second One-arm High Plank hold (each arm)

40 Double Unders

 

4 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

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Saturday, 20 October 2018

 

Conditioning:

“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed

Toes-2-Bar

 

WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)

 

WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)

 

For Time

Compare to Saturday, 17 June 2017

 

Instructions:

Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.

 

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

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Monday, 03 September 2018

Fun Saturday WOD supporting “Saved by the Barbell”!

MP CrossFit will be closed Monday for Labor Day. We will be meeting at the Lafortune Stadium by Memorial High School at 0800. Come join the fun!!

 

“Labor in the Stadium”

4-person Team WOD (2m/2f)*

400m Walking Lunges

100 Kettlebell Swings (72/53)

Bleacher Sprints

100yrd Burpee Broad Jumps

100 Partner Wall-Ball shots over goalpost (20/14)

800m relay sprint

 

For Time

Instructions:

-If possible, have 2 males (m), and 2 females (f).

-During the lunges, 1m and 1f will rotate every 10 lunges for 100m. Simultaneously, the other m/f pair will one-arm kettlebell farmer carry (72/53). At the 100m mark, pairs rotate, and then continue. Pairs will rotate every 100m. pair performing farmers carry can switch hands as they desire throughout their 100m.

-Kettlebell swings are equal work (25 each). Only one team member ™ can perform swings at a time. While tm is performing KB’s, all other tm’s will hold a low plank. KB’s can only be performed if all tm’s are in the plank position.

-All team members will perform bleachers.

-Once all team members complete bleachers, line up on the goal line. Tm1 will perform 10yds (1-10) of burpee broad jumps, then tm2 performs 10yds (1-10), tm3 10yds (1-10), tm4 10yds (1-10). Now tm1 does 10yds (10-20), tm2 (10-20), tm3 (10-20), and so on until all members cross the opposite end goal line.

-For the partner WBS, partner groups will be same gender. Each pair must perform 50 WBS (25 throws per person). While one pair is performing WBS, the other pair is holding a hollow body position. WBS can only be performed while hollow body hold is being held.

-Once the last WBS is performed, one tm will sprint down to the opposite goal line and back. Tag the next tm, who will then do the same sprint. Continue this until all tm’s have done 1 down and back.

 

 

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Saturday, 18 August 2018

 

Metcon:

4-person Team WOD

100 Calories Biked

40 Synchro Partner Chest-2-Bar Pull-ups

80 Wall-Ball Volleyball Throws (25/20/16)†

100m Double Dumbbell Front Rack Walking Lunges (53/35)

80 Kettlebell Swings (72/53)††

40 Partner Pistols

100 Calories Rowed

…then…

4-person 200m Tire Carry (210/180)

 

For Time

†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.

All male: 170 on each side

Co-ed: 135-lbs on one side, 170-lbs on the other

All female: 115 on each side

††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.

*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.

 

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

Saturday, 21 July 2018

 

Conditioning:

3-person team 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

*(225/153) – Rx

(185/123) – 55+ Masters Rx

(155/103) – Scaled

(135/93) – Masters scaled

 

“Cindy”*

10-minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

 

“Grace”

30 Clean and Jerks

(135/93) – Rx

(115/83) – 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. Cindy is prescribed as a 20-minute AMRAP. We are cutting to 10 for this wod setup only. Teams will rotate through complete rounds, as in one team member will do a complete round, tag next member, who then does complete round 2. And so on.

 

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

Saturday, 14 July 2018

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Friday, 15 July 2016

*Equal work required

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00

 

 

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Friday, 13 July 2018

 

Conditioning:

“Crank up the heat”

400m Run

7 Handstand Push-ups

14 GHD Sit-ups

21 Calories Rowed

42 Double Unders

 

3 rounds for time

Compare to Saturday, 09 July 2016

 

Strength:

Option 1:

Squat Cleans

5 reps @ 50% 1RM

5 reps @ 60%

5 reps @ 70%

 

For quality

 

Option 2:

Make-up a Lift

1-rep max

For max load

 

Mobility:

Plantar Surface Mobilization – 1:30/foot

Couch Stretch – 1:30/leg

Banded Bully – 1:30/arm

 

 

Post load and reps, time, and experiences to comments

Tuesday, 05 June 2018

 

Conditioning:

As a 3-person team, perform equal work for time of:

Run 3000m

(switch every 200m)

 

…rest 3 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Row

15 Toes-to-Bar

15 Ring Dips

 

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Double Unders

10 Kettlebell Swings (72/53)

 

For Time

Compare to Tuesday, 07 June 2016

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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Monday, 28 May 2018

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.

 

Memorial Day WOD

Option 1:

MPCF Board WOD

“Trevor”

As a 4-person team*, complete the following:

300 Pull-ups

400 Push-ups

500 Sit-ups

600 Squats

 

For Time

Compare to Saturday, 25 May 2013

Post team and time to comments

*Only one team member performing a given exercise at one time. No partitioning allowed. Each exercise must be completed in full before proceeding to next exercise. Same location for exercises for the team, i.e. one bar for one team, rotate out. Equal work not required.

 

Option 2:

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

 

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Saturday, 12 May 2018

 

Conditioning:

“Eeny Meeny Miny Moe”*

60/100 Handstand Push-ups

60/100 Toes-2-Bar

60/100 Calories Assault Bike

60/100 Dumbbell Box Step-Overs (24/20″)†

60/100-ft Right-arm Dumbbell Overhead Lunge

60/100-ft Left-arm Dumbbell Overhead Lunge

 

For Time

*Pick your team. Perform this WOD as either a partner group or 4 person team. Reps are annotated as (partner/team). Equal work required. One at a time working.

†Males use 50-lb DB’s. Females use 35-lb DB’s.

 

Flexibility/Mobility:

ROMWOD

 

 

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Wednesday, 02 May 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 (155/105)

 

WOD 6:

Heavy “Karen”

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

 

For Total Time

Compare to Saturday, 25 November 2017

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.

 

Flexibility/Mobility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

Post time and experiences to comments

Monday, 12 March 2018

Congrats to Burris for not only getting first ring muscle-up, but getting two!

Online Judges Course: Click HERE

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.3

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Option 2:

3-person Team WOD

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/95)

60 Burpees

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Monday, 14 March 2018

 

Flexibility/Mobility:

Elevated Cat Stretch – 1:30

Shoulder Fold – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time or score, and experiences to comments

Friday, 09 March 2018

Online Judges Course: Click HERE

 

Conditioning:

“3-2-1 Time!”

As a 3-person team, perform equal work for time of:

Row 3000m

 

…rest 3 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Run

15 GHD Sit-ups

15 Ring Dips

 

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Single Unders

10 Kettlebell Push-ups

10 Wall-Ball Shots (25/16) @ (10/9’)

 

For Time

 

NIGHT CLASS ONLY OPTION:

2018 CrossFit Games Open WOD 18.3

 

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 Dumbbell Snatches (50/35)

100 Double Unders

12 Bar Muscle-ups

 

2 rounds for time

(14:00 cap)

Go to games.crossfit.com for complete workout description and standards

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 34

 

 

Post time and experiences to comments

Tuesday, 06 March 2018

Online Judges Course: Click HERE

 

Skill:

3-person team

Bike for Calories

50 seconds on, 10 second switch

12 rounds for total calories

 

Conditioning:

Every three minutes, for 12 minutes perform:

Calories Rowed (15/12)

30 Double Unders

10 Hollow rocks

20 High-Lows*

 

For Quality and Time*

*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. Total time, each round’s individual time added together, is score. If reps for a round are not completed, that round is worth 3 minutes, plus one second for each rep not completed.

 

Flexibility/Mobility:

Half Straddle – 1:00/side

Middle Straddle – 1:30

Saddle Sit – 1:30

Reclined Spinal Twist – 1:00/side

Overhead Distraction w/ External Bias – 1:00/side

 

 

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