Friday, 22 March 2019

 

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 Saturday, 14 July 2018

*Equal work required

 

2019 CrossFit Games Open WOD 19.5 (Night class option ONLY)

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups

 

For time

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

 

 

Post time and experiences to comments

Tuesday, 05 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Skill:

4-person Team

4000m Row*

 

For Time

*Rotate each 500m or 250m

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

Flexibility:

Right side split

Left side split

Center split

Butterfly

Pike

 

2 rounds for quality

 

 

Post times and experiences to comments

Saturday, 05 January 2019

 

Conditioning:

3-person team WOD*

Row 600m

4 rounds of:

12 Power Cleans (155/103)

12 Toes-2-Bar

…then…

Bike 1200m

3 rounds of:

18 Shoulder to Overhead (135/93)

18 Alternating Pistols

…then…

Row 1200m

2 rounds of:

24 Bar-over-Burpees

24 Box Overs (30/24″)

…then…

Bike 2400m

60 Front Rack Walking Lunges (115/73)

180 Double Unders

 

For Time

*Equal work required. Only one athlete working at a time. Tag between exercises.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Right Leg Split

Left Leg Split

Middle Splits

 

 

Post time, max load, and experiences to comments

Monday, 31 December 2018

Classes today are only at 0530 and 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

Post time and experiences to comments

Saturday, 29 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.

 

Conditioning:

4-person Team WOD

“Why do I do this?”

Buy-in:

400 Single Unders

…then…

20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups

…then…

Sell-out:

2000m Row

 

For time and total burpees

Compare to Saturday, 26 December 2015

 

-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.

…Rest 5 minutes…

Strength:

As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)

 

For Score

Compare to Monday, 26 December 2016

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

Post time, scores, and experiences to comments

Wednesday, 26 December 2018

Wednesday class will ONLY be at 0900.

Conditioning:

“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

20 Front Squats (135/93)

30 Pull-ups

40 Alternating Dumbbell Snatches (50/35)

50 Wall-Ball Shots (25/16) @ (10/9′)

 

Part 1b:

Max Calories Rowed in 5:00

 

2 rounds for score

-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.

 

Part 2:

8 minutes after completion of Part 1, the team has 19 minutes to find:

(00:00-06:00) 2-rep max Hang Power Snatch

(06:30-12:30) 3-rep max Hang Squat Clean

(13:00-19:00) 4-rep max Deadlift

 

For Scores

Each team member performs each lift.

 

Part 1:

Score 1: Total team AMRAP reps

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

Post scores and experiences to comments

Monday, 03 December 2018

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

 

Flexibility:

Spine Smash – 2:00

Couch Stretch – 1:30/side

Pike Stretch – 2:00

 

 

Post meters 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.

 

 

Post time and experiences to comments

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

 

 

Post times and experiences to comments

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

 

 

Post time and experiences to comments

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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