Saturday, 07 December 2019

 

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

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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Tuesday, 03 December 2019

 

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

 

For score

Compare to Monday, 03 December 2018

 

Flexibility:

Spine Smash

Couch Stretch

Pike Stretch

 

 

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Saturday, 24 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Strength & Conditioning:

3-person team WOD

With a 15:00 cap, perform the following 2 WOD’s:

“Fast and Heavy”

300 Double unders

100 Alternating DB snatches (50/35)

30/20 Bar muscle-ups

 

For time

…then with time remaining…

Snatch Complex*

Snatch + Hang Snatch

For team total

*Each team member must find a 1-RM of the complex

 

…rest 5:00, then…

Team runs 2001m with (70/40)

For time

 

Teams will carry a sandbag or equivalent. Handing off from team mates as needed.

 

 

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Saturday, 27 July 2019

 

Conditioning:

MPCF Team Board WOD

“Team 1776”

Kettlebell swings (53/35)

Box jumps (24/20″)

Air squats

Push-ups

Pull-ups

Sit-ups

Wall-ball shots (20/14) @ (10/9’)

Calories rowed

Double unders

Burpees

D-ball cleans (80/50)

Dumbbell push press (50’s/35’s)

 

For time

As a team of three, complete 1776 rep by performing 150 reps of each of the exercises, except for one. The team chooses one exercise, and only has to perform 126 reps. Equal work required. Must perform in order. Only one team member working at a time. Tag between exercises.

 

 

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Friday, 28 June 2019

 

Conditioning:

3-person team

“Monostructural Sprint Tri”

Row 2100m (switch every 350m)

Bike 4200m (switch every 700m)

Run 1800m (switch every 300m)

 

For time

 

…rest 5 minutes, then…

Strength:

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Overhead squats (95/63)

1-2-3-4-5-6-7-8-9-10 rep rounds of:

GHD Sit-ups

 

For time

Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…

 

 

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Saturday, 18 May 2019

 

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 Saturday, 29 December 2018

Mobility:

Quad Smash

Anterior Compartment Smash

Spine Smash

Ball Tack & Floss

 

 

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Saturday, 11 May 2019

Conditioning:

4-person Team WOD

In partner teams, (m/m) (f/f) if able, perform the following:

Run 800m*

…then…

10 rounds* of:

5 Pull-ups

10 Push-ups

15 Squats

…then…

Run 800m*

 

For time

 

…rest 5 minutes, mix partner groups, then…

Row 2000m*

Max rep Clean-2-Overhead* (135/95)

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

 

For time

(Time = total row time – total reps (1 second per rep)

 

*During the runs, each athlete will carry a WB (25/16). Performing the 10 rounds will be executed by one partner doing a complete round, tagging the other partner, then they complete a round. Continue this until all 10 rounds are complete (5 each).

Time is the total time for both teams added together.

One coed partner team will row while other coed team performs max rep C2OH. Only one person lifting at a time. If rower stops, lifter stops. Rowing partners will switch each 250m, and teams rotate each 500m.

Score is the total number of C2OH for the 4-person team.

 

Royal Huddleston Burpee Challenge:

Day 98

 

 

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Saturday, 27 April 2019

 

Conditioning:

Oklahoma City Bombing Memorial WOD

“The Oklahoma Standard”

In teams of 3-4, perform 4 rounds of:

19 Synchro Plate lunges (45/35)

19 Synchro push-ups

95 Wall-ball shots (20/14) @ (10/9′)

…then…

171 Burpee box jumps (20″)

 

For time

 

Royal Huddleston Burpee Challenge:

Day 84

 

 

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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

 

 

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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

 

 

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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

 

 

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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

 

 

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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

 

 

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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.

 

 

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