Wednesday, 25 November 2020

Conditioning:

On a 12 minute clock,

100/80 Cal Row

Max freestanding handstand*

 

Total score is row time minus handstand hold time

*If performing freestanding handstand, subtract 100% from row time

*If performing nose and chest to wall handstand progression, subtract 60% of time

*If performing back to wall handstand progression, subtract 50% of time

*If performing toes on box handstand progression, subtract 35% of time

 

Strength:

Front Squat

5 at 80%

3 Sets, rest 2:00 between sets

 

 

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Tuesday, 24 November 2020

Conditioning:

Every minute on the minute, for 20 minutes, perform the following:

Odd minutes: 15/12 Calories biked

Even minutes: 10 GHD Sit-ups

 

For quality of work

 

 

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Monday, 23 November 2020

Conditioning:

MPCF Daily Fitness Challenge

30/24 Calories bike

2:00 Rest

20 Snatches (50% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

400m Run

2:00 Rest

20 Clean and jerks (50% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

30/24 Calories row

 

For total time

 

…Rest 5 min, then…

Skill:

Max low plank hold for time

 

 

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Saturday, 21 November 2020

Skill:

0:20 L-hang from bar

0:30 Rest

1/1 Handstand box walks (1 rotation left and 1 rotation right)

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

“Hitman” (WOD Courtesy of Masters Mania 3 Competition)

21 Push press (95/63)

21 Bar over burpees

21 Box jumps* (24/20)

15 Push press (115/73)

15 Bar over burpees

15 Box jumps (24/20)

9 Push press (135/93)

9 Bar over burpees

9 Box jumps (30/24)

 

12 min cap

 

Rest 5:00 then…

 

As a pair, find a one-rep max

Clean to Hang Clean

 

10 min cap

 

For total weight lifted

 

 

*Female pairs and 55+ pairs are allowed to step onto box

 

 

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Friday, 20 November 2020

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 2-minutes

Partner up, and row 1200m, switching every 200 or 300m.

 

For time

Compare to Friday, 09 November 2018

 

 

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Thursday, 19 November 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!

 

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

 

 

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Wednesday, 18 November 2020

Conditioning:

MP CrossFit Board WOD

“MP”

15 Burpees

30 Squats

45 Sit-ups (unanchored)

600m Run

 

5 Rounds for time

 

Compare to Friday, 18 September 2015

 

 

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Tuesday, 17 November 2020

 

Endurance:

Every 10 minutes, for 30 minutes:

30/24 Cal row

30 Alternating dumbbell snatches (50/35)

30/24 Cal bike

 

For total work time

 

 

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Monday, 16 November 2020

 

Skill:

5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down)

0:30 Rest

10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top)

1:00 Rest

 

4 Sets

 

Conditioning:

3 rounds of:

12 Box overs (24/20″)

6 Snatches (95/63)

…rest 3:00, then…

3 rounds of:

10 Knees-2-elbows

5 Clusters (135/93)

…rest 3:00, then…

3 rounds of:

8 Burpees-over-bar

4 Deadlift (315/203)

 

For time

 

 

 

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Saturday, 14 November 2020

Skill:

10 Parallette shootthrough with push-up and dip

0:30 Rest

30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg)

1:00 Rest

 

 

3 Sets

 

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, 16 November 2019

 

 

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