Saturday, 31 October 2020

Skill:

0:20 L-hang from bar

0:30 Rest

1 Wall walk + 6 Shoulder Touches

1:00 Rest

 

5 Sets

 

Conditioning:

Partner WOD

“This is Halloween”

1031m Row

31 Box jumps (24″/20″)

31 Handstand push-ups

31 Cal assault bike

31 Kettlebell swings (70/53)

31 Wall ball cleans (20/14)

31 Push-ups

31 (x2) Double-unders

31 Kettlebell goblet squats (70/53)

31 Slammers (20/14)

31 Devil presses (50/35)

 

For time

 

 

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Friday, 16 October 2020

Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge!

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

WOD courtesy of CrossFit Mayhem

Compare to Friday, 12 July 2019

 

 

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Thursday, 15 October 2020

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

 

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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

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Saturday, 25 July 2020

Conditioning:

Partner WOD*

Buy in: 1500m Row

 

Then 2 rounds of:

20 Wall balls (25/16) @ (11/10′)

20 Dumbbell snatch (50/35)

20 Pull-ups

20 Overhead squats (95/63)

20 Alternating pistols

20 Dball cleans (100/80)

20 Handstand push-ups

20 Deadlifts (205/133)

20 Bar 0ver burpees

20 Dumbbell goblet lunges (50/35)

 

Then…

Sell out: 3000m Bike

 

For Time

*Equal work on all exercises. Row and bike, as equal as possible.

 

 

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Wednesday, 22 July 2020

 

Conditioning:

EMOM death by*

ODD Minute: 5 Ground-to-overhead (95/63)

EVEN Minute: 5 Burpees-over -bar

*Add 1-rep until athlete cannot complete reps in the minute

 

For example…

Minute 1: 5 G2OH

Minute 2: 5 Burpees

Minute 3: 6 G2OH

Minute 4: 6 Burpees

Minute 5: 7 G2OH

Minute 6: 7 Burpees

Follow this pattern until failure.

 

For score*

*Score is total reps completed

 

 

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Tuesday, 21 July 2020

General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T

then…

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

Row 1:00

10 PVC Windmills

10 PVC Passovers

Endurance:

5 min Row for calories

5 min Bike for calories

Run 800m

 

3 rounds for total calories and time

 

 

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Saturday, 18 July 2020

Conditioning:

400m Run

3 Rope climbs (15′)

15 Snatch (115/73)

400m Run

2 Rope climbs

12 Snatch

400m Run

1 Rope climb

9 Snatch

 

For Time

 

Core Accessory Work:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 Sec hollow hold

1 min rest

 

5 Rounds for quality of work

 

 

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Friday, 17 July 2020

Strength and Conditioning:

1200m Bike

7 Strict handstand push-ups

5 Front squats* (80% of 1-rep clean)

 

5 Rounds for time

 

*Bar must be cleaned from the floor

 

 

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Wednesday, 15 July 2020

Conditioning:

1000m row

30 Devil presses (50/35)

750m row

40 Double dumbbell power cleans* (50/35)

500m row

50 Double dumbbell thrusters (50/35)

 

*For DB power cleans, one head of DBs touch the floor to start the rep, then one head of the DBs touch the shoulder with elbow in front of mid-line

 

For Time (25 min time cap)

 

 

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Tuesday, 07 July 2020

 

1

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/10 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

10 cal bike

10 cal ski erg

10 cal row

200m run

20 cal bike

20 cal ski erg

20 cal row

400m run

30 cal bike

30 cal ski erg

30 cal row

600m run

30 cal bike

30 cal ski erg

30 cal row

400m run

20 cal bike

20 cal ski erg

20 cal row

200m run

10 cal bike

10 cal ski erg

10 cal row

 

For time

 

 

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Friday, 03 July 2020

Conditioning:

AMRAP in 8min of:

15 Wall ball shots (20/14) @ (10/9)

10 Pull-ups

5 Handstand push-ups

100m Run

Strength:

Clean & Jerk

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

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Thursday, 02 July 2020

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

 

Post experiences to comments

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Monday, 22 June 2020

Conditioning:

10 Alternating front rack barbell lunges (135/93)

3 Thrusters (135/93)*

10 rounds for time**

*athlete uses one barbell, same weight for each movement

**20 min cap

 

Accessory Work:

10 V-ups

15 Tuck-crunches

30 sec hallow hold

30 sec arch hold (Superman hold)

5 rounds for quality (15 min cap)

 

 

 

Saturday, 30 May 2020

Have a safe summer Geno! See you in a few months! Don’t break a rib!

Saturday classes will resume at MP at 0900 starting today!

Conditioning:

“Sensational Sevens”

7 Calories biked

7 Strict pull-ups

7 Kettlebell thrusters (53/35)

7 Plate push-ups*

7 Deadlifts (225/153)

7 GHD Sit-ups

7 D-ball cleans (100/80)

49 Double Unders

 

7 rounds for time

Compare to Friday, 19 April 2019

*One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only thing that touches.

Royal Huddleston Burpee Challenge:

Day 119

 

 

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