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Friday, 12 April 2019

11 April 2019 by 1 Comment

No 0630 or 0845 class Friday. Sorry for any inconvenience.

 

Conditioning:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time

(35:00 cap)

Compare to Monday, 30 April 2018

*Run 400m at the end of each rep round

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 69

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Monostructural

Thursday, 11 April 2019

10 April 2019 by Leave a Comment

 

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!

 

 

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†Members only this week.

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

Filed Under: Iron Club, Lifting

Wednesday, 10 April 2019

9 April 2019 by 5 Comments

Ready for Liftoff!

 

Strength & Conditioning:

With a running clock, every minute on the minute perform 1 repetition of:

Snatch, start at 25-30% 1-RM, adding (10/5) each round until failure

…then, using the failed load, continue with:

Clean, adding (10/5) each round until failure

…then, using the failed load, continue with:

Deadlift, adding (10/5) each round until failure*

 

For max load at each lift and total weight lifted

*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load.

 

Royal Huddleston Burpee Challenge:

Day 67

 

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Filed Under: 1-RM, 20+ min, AMRAP, Couplet/Triplet, EMOM, Lifting

Tuesday, 09 April 2019

8 April 2019 by 6 Comments

 

Endurance:

600m Sprint*

Rest 3:00

3 rounds for time

*If you have a vest (20/14), wear it

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

5 Handstand push-ups

7 Burpees

9 GHD sit-ups

 

For score

 

Mobility:

Quad smash

Pike stretch

Reclined spinal twist

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

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Filed Under: 11-20 min, 6-10 min, AMRAP, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Mobility, Monostructural

Monday, 08 April 2019

7 April 2019 by 5 Comments

 

Conditioning:

21-15-9 rep rounds* of:

Overhead squats (115/73)

Chest-2-bar pull-ups

Burpee box overs (20″)

 

For time

*Run 400m at the end of each round

 

Mobility:

Overhead distraction

Shoulder fold

Twisted Cross

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Lifting, Mobility

Saturday, 06 April 2019

5 April 2019 by 4 Comments

 

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/73)

Run 400m

21 Deadlifts (225/153)

Row 750m

42 Sit-up Slammers (12/8) @ 2m

Run 800m

21 Thrusters (115/73)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

Flexibility/Mobility:

Quad Smash

Anterior Compartment Smash

Spine Smash

 

 

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Filed Under: 20+ min, Hybrid, Lifting, Monostructural, Uncategorized

Friday, 05 April 2019

4 April 2019 by 5 Comments

MP Ladies night! Lots of stories, and hours of fun!

 

Conditioning:

Perform max reps in 30 seconds of each of the following, rest 30 seconds between each and 1 minute between rounds:

Toes-2-bar

Ring Dips

Bodyweight Deadlift

Handstand Push-ups

 

10 rounds for total score

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Lifting

Thursday, 04 April 2019

3 April 2019 by Leave a Comment

 

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.

Filed Under: Iron Club, Lifting

Wednesday, 03 April 2019

2 April 2019 by 8 Comments

Congratulations to Gene Pelizzoni for finishing 2nd in the WORLD in the 2019 CrossFit Games Open for men 80+!!

Strong work Geno!

 

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

3 rounds for score*

*score is equal to the lowest rep count of each exercise through the 3 rounds, added together.

Strength:

Front Squat

1-rep max

 

For max load

Compare to

 

Flexibility:

Couch stretch

Middle straddle

Spine smash

 

 

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Filed Under: 1-RM, 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Mobility

Tuesday, 02 April 2019

1 April 2019 by Leave a Comment

Skill:

Push-ups and Pistols

 

Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:

10 Partner pistols

10 Synchronized push-ups

400m Run w/ wall-ball (20/14)

 

For score

 

Flexibility:

Saddle sit

Pike stretch

Half straddle

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Mobility, Monostructural, Partner WOD, Skill
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