Recent WODs — Page 2

Tuesday, 08 August 2018

7 May 2018 by White Ape 16 Comments

Sprint Work:

Partner up

Assault Bike

15 seconds each*

30 seconds each

45 seconds each

60 seconds each

…rest 1:00 from partner 2 finishing, and then go back down

For total calories

*10 seconds to rotate each time

Strength:

Shoulder Press

2-2-2-2-2-2-2-2-2-2*

Find 2RM

*Between each set of SP, perform (6/4) strict PLU. Rx+ option, do them weighted.

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Elevated Cat Stretch – 1:30

Post calories, max load, and experiences to comments

Filed Under: 11-15 min, CFE, Lifting, Mobility, Skill

Monday, 07 May 2018

6 May 2018 by White Ape 18 Comments

Conditioning:

MPCF Board WOD

“Psycho”

200m Row

30 Alternating Pistols

400m Run

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

600m Row

70m Burpee Broad Jumps

800m Run

For Time

Compare to Friday, 09 August 2013

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

Post time and experiences to comments

Filed Under: 16-20 min, Board WOD, Hybrid, Mobility, Skill

Saturday, 05 May 2018

4 May 2018 by White Ape 11 Comments

Conditioning:

Partner WOD*

1600m run

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

200 Double Unders

…then…

2 rounds of:

10 Kettlebell Swings (97/62)

12 Chest-2-Bar Pull-ups

14 Overhead Squats (135/93)

18 Sit-up Slammers (14/10)

20 Calories Rowed

…then…

100/90/80 Calories Biked

For Time

*Equal work required. Each partner will do half of each number. Each exercise can be broke up however partners wish, as long as equal work, and only one at a time is working.

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Couch Stretch – 1:30/side

Spine Smash – 1:30

Butterfly – 1:00

Post time and experiences to comments

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

Friday, 04 May 2018

3 May 2018 by White Ape 9 Comments

Strength:

Front Squat

5 reps @ 65% 1RM

3 reps @ 75% 1RM

1+ reps @ 85% 1RM

For Max Reps on last set

Conditioning:

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

2 Muscle-ups

5 T-Push-ups

10 Shoulder Touches

20 Double Unders

For Score

Flexibility:

2 rounds:

10 Sit-up to Pike

Hold Pike sit – 1:00

10 Sit-up to Straddle

Hold Straddle – 1:00

Post max reps, score, and experiences to comments

Filed Under: 11-20 min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Mobility

Thursday, 03 May 2018

2 May 2018 by White Ape 1 Comment

Rest Day

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

Flexibility/Mobility:

ROMWOD

Post experiences to comments

Filed Under: Uncategorized

Wednesday, 02 May 2018

1 May 2018 by White Ape 9 Comments

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

Compare to Saturday, 25 November 2017

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.

Flexibility/Mobility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

Post time and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Hybrid, Lifting, Mobility, Strength/Speed, Team WOD

Tuesday, 01 May 2018

30 April 2018 by White Ape 10 Comments

Sprint work:

100m Sprint

Rest 90 seconds

7 rounds for time

Conditioning:

Every minute on the minute, perform the following until failure:

2 Alternating DB Snatch (50/35)*

2 Burpees

For Score

*Add 2 snatches per round. Burpees remain the same throughout.

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

Post time, score, and experiences to comments

Filed Under: 11-20 min, 6-10 min, CFE, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Mobility, Strength/Speed

Monday, 30 April 2018

29 April 2018 by White Ape 12 Comments

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

Compare to Tuesday, 14 February 2017

*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 86

Post time and experiences to comments

Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Mobility

Saturday, 28 April 2018

27 April 2018 by White Ape 13 Comments

Conditioning:

Complete as many rounds and reps as possible in 35 minutes of:

Run 600m

10 Deadlifts (315/213)

Row 400m

20 Plate Push-ups*

Run 200m

30 Situps

For Score

Compare to Saturday, 22 July 2017

*Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on a 35# plate. Place an abmat in the middle of the two hand plates. While performing push-ups, only the chest can touch the abmat. Nothing can touch the ground.

Flexibility/Mobility:

Couch Stretch – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

Post rounds and reps, and experiences to comments

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

Friday, 27 April 2018

27 April 2018 by White Ape 9 Comments

Strength:

Power Clean to 5-rep max Front Squat

For max load

Conditioning:

15/12 Calories Biked

12 GHD Sit-ups

9 D-Ball Cleans (100/80)

6 Wall Climbs

4 rounds for time

Mobility:

Olympic Wall Squat – 2:00

Overhead Distraction w/ External Bias – 1:00/side

Reclined Spinal Twist – 1:00/side

Post max load, time, and experiences to comments

Filed Under: 11-20 min, Bodyweight, Hybrid, Lifting, Mobility

Sprint Work:

Strength:

Flexibility/Mobility:

Conditioning:

Flexibility/Mobility:

Conditioning:

Flexibility/Mobility:

Strength:

Conditioning:

Flexibility:

Rest Day

Competitors Class:

Flexibility/Mobility:

Conditioning:

WOD 1:

WOD 2:

WOD 3:

WOD 4:

WOD 5:

WOD 6:

Instructions:

Flexibility/Mobility:

Sprint work:

Conditioning:

Flexibility/Mobility:

Conditioning:

Mobility:

Royal Huddleston Burpee Challenge:

Conditioning:

Flexibility/Mobility:

Strength:

Conditioning:

Mobility:

Archives

Links