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

 

 

Post time and experiences to comments

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.

 

 

Post times and experiences to comments

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

 

 

Post time and experiences to comments

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

 

 

Post calories, time, and experiences to comments

Friday, 23 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

15 Calorie Row

6 Clean & Jerks (135/95)

5 Snatches (135/95)

4 Thrusters (135/95)

 

For Time

Perform this solo 3 rounds, partner 4 rounds, or 3-person 6 rounds. If done as partner, each partner must do a complete round before other partner starts. If done as a team, members alternate exercises

 

…Rest 5 minutes, then…

 

As a team of 3, perform:

300 Double Unders

150 Sit-ups

75 Ring Push-ups

 

For Time

 

Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

Post times and experiences to comments

Tuesday, 20 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Skill:

4-person Team

4000m Row*

 

For Time

*Equal work

 

Conditioning:

“Hammer Time II” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Biked

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Similar to Tuesday, 21 February 2017

 

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

 

 

Post times and experiences to comments

Saturday, 17 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Conditioning:

“Love is in the Air”

4-person Team

Buy-in:

400 Double Unders

 

…rest 1 minutes, then…

40 Overhead Squats (115/75)

60 Ring Dips

80 Kettlebell Swings (97/62)

100 Wall-Ball Shots (25/16) @ (10/9′)

120 Calories Rowed

100 Toes-2-Bar

80 Burpees (Games Standard)

60 Handstand Push-ups

40 Deadlifts (295/195)*

 

…rest 1 minute, then…

Sell-out:

200 Calories Biked

 

For Time

 

Flexibility/Mobility:

ROMWOD

 

 

Post team time and experiences to comments

Saturday, 10 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

3-person Team WOD

99 Calories Rowed

90 Wall-Ball Shots (25/16) @ (11/9′)

81 Sit-ups

72 Overhead Walking Lunges (55/35)

63 Burpees

54 Calories Biked

450 Double Unders

36 Kettlebell Swings (97/62)

27 Handstand Push-ups

18 Muscle-ups

9 Team Worm Push-ups

For Time

 

Flexibility/Mobility:

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

Couch Stretch – 1:30/side

Pike Stretch – 2:00

 

 

Post time and experiences to comments

Tuesday, 23 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

“Cin”

Complete as many rounds and reps as possible in 12 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

 

For Score

 

…rest 8:00, then…

As a team of three, complete as many calories as possible in 8 minutes of:

Assault Bike

 

For Score

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Overhead Distraction – 1:00/side

Couch Stretch – 1:30/side

 

 

Post scores and experiences to comments