Monday, 20 August 2018

Quality time at MP. 🙂

 

Strength:

Shoulder Press

6 reps @ 70%

5 sets for quality

 

Metcon:

600m run

30 Grasshoppers

15 Hang Power Cleans (185/123)

 

3 rounds for time

 

Mobility:

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

Half Twisted Up Cross – 30 seconds/side

Half Twisted Down Cross – 30 seconds/side

Low Fragon – 1:30/side

 

 

Post load used, time, and experiences to comments

 

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

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.

Friday, 17 August 2018

MP CrossFit will be performing this WOD on Saturday, 01 September.

Register HERE if you would like to show your support.

 

Metcon:

“Bedtime”*

Sit-ups

Med-Ball Squat Cleans (25/16)

Dumbbell Snatches (50/35)

Calories Biked

 

2 rounds

 

…then partner up, and…

Row 1500m (equal work)

For Time

 

…rest to 18:00 on clock, and then…

Repeat “Bedtime”*

 

For scores and time

*Perform as many reps as possible in 45 seconds at each station, then rotate to next station. 15 second rest between stations. Rest one minute between rounds, repeat for two complete rounds. Total all reps and calories for score.

 

Flexibility/Mobility:

Plantar Surface Mobilization – 1:30/foot

Side Straddle – 1:30/side

Banded Bully – 1:30/arm

 

 

Post Scores, time, and experiences to comments

Thursday, 16 August 2018

 

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 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 Olympic 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.

 

MP CrossFit will be performing this WOD.

Register HERE if you would like to show your support.

Wednesday, 15 August 2018

 

Conditioning:

Perform 9-15-21 rep rounds of:

Clean & Jerk (155/103)

GHD Sit-ups

Burpees

Row 400m

 

For Time

 

Mobility:

Couch Stretch – 1:30/side

Supine Shoulder Extension – 1:30

Saddle Sit – 1:30

One Arm Lat Lean – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 14 August 2018

 

Sprints:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

Metcon:

60-30-15 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

40-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post calories, time, and experiences to comments

Monday, 13 August 2018

 

Conditioning:

“King Kong”

1 Deadlift (455/303)

2 Muscle-ups

3 Cleans (250/163)

4 Handstand Push-ups

 

3 rounds for time

Compare to Tuesday, 09 December 2014

 

Flexibility/Mobility:

Spine Smash – 2:00

Sink Mobilization – 2:00

Couch Stretch – 1:30/side

Twisted Cross – 1:30/side

 

 

Post time and experiences to comments

Saturday, 11 August 2018

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (175/113)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then with a 10-minute cap perform for time:

20 Syncro Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Syncro Burpees

 

Flexibility/Mobility:

Saddle Sit – 2:00

Reclined Spinal Twist – 1:30/side

Twisted Cross – 1:30/side

Quad Smash – 1:30/leg

 

 

Post times, score, and experiences to comments

Friday, 10 August 2018

 

Metcon:

Complete as many rounds and reps as possible in 15-minutes of:

10 Sit-up Slammers (14/10)

5 Power Snatches (115/73)

15/10 Cal Bike

 

For Score

 

…rest 2:00, then…

600m Row

 

For time

 

Flexibility/Mobility:

Overhead Distraction – 1:30/side

Side Straddle – 1:30/side

Middle Splits – 1:30

Pike – 1:30

 

 

Post score, time, and experiences to comments

Thursday, 09 August 2018

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 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 Olympic 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.