Tuesday, 11 September 2018

These are the names of many of the victims of 9/11. We will never forget!

0630 class is cancelled this Tuesday. Sorry for any inconvenience. 

 

Conditioning:

9/11 Memorial WOD

2001m Row/Run

11 Thrusters (125/85)

11 Burpee Chest-2-Bar Pull-ups

11 Power Cleans (175/120)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toes-2-Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Run/Row*

 

For Time

Compare to Monday, 11 September 2017

*If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14).

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

 

Mobility/Flexibility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

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Monday, 10 September 2018

Great job to these beautiful ladies for a solid performance at the Midwest Fall Classic!

 

Conditioning:

“Sapphire”

With a partner, perform equal work at the following,

2-4-6-8-10-8-6-4-2 rep rounds of:

Wall Climbs

Kettlebell Snatches (53/35)

Wall-ball Shots (20/14) @ (10/9′)

Stationary Weighted Lunges (45/35)

 

For Time

 

…then,

Row 800m

For Time

Compare to Friday, 09 September 2016

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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Saturday, 08 September 2018

If you get a chance, swing by CrossFit 51 and cheer on Courtnie, Sarah, and Allyson, as they compete at the Midwest Fall Classic!

 

Conditioning:

Partner WOD*

“Add a little MORE fun”

25-minute AMRAP

1 Power Clean (135/93)

1 Wall-Ball Shots (25/16) @ (10/9′)

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Biked

 

For Score

Similar to Saturday, 19 May 2018

*Add one rep to each exercise each round. Partners alternate exercises.

 

Flexibility:

Quad Smash – 1:30/side

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

Couch Stretch – 1:30/side

 

 

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Friday, 07 September 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Conditioning:

Perform as many reps as possible in 12 minutes of:

6 Kettlebell Swings (72/53)

8 Toes-2-Bar

10 Calories Rowed

24 Single Unders

 

For Score

 

Strength:

Front Squat

5-5-5-5-5

5-Rep Max

 

Mobility:

Posterior Chain Floss – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

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Thursday, 06 September 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!

 

 

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

Wednesday, 05 September 2018

 

Conditioning:

“This is nuts”

9 Thrusters (95/63)

18 Slammers (12/8) @ 2m

400m Run

5 Snatches (135/93)

10 Bar-Over-Burpees

200m Run

3 Clean & Jerk (185/123)

6 Muscle-ups

 

3 rounds for time

Use one bar, adjust weights as needed

Compare to Wednesday, 06 September 2017

 

Flexibility:

Thread the needle – 1:30/side

Seal Rocks – 2:00

Saddle Sit – 2:00

Hip Capsule – 1:30/side

Diamond Frog – 2:00

 

 

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Tuesday, 04 September 2018

 

Sprints:

Partner WOD

Bike 200 Calories

Row 200 Calories

 

For Time

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.

 

Metcon:

Complete as many rounds and reps as possible in 5 minutes of:

4 Strict Pull-ups

8 Army T Push-ups

12 Alternating Pistols

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Banded Hamstring Stretch – 1:00/side

Overhead Tissue Smash – 1:00/side

 

 

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Monday, 03 September 2018

Fun Saturday WOD supporting “Saved by the Barbell”!

MP CrossFit will be closed Monday for Labor Day. We will be meeting at the Lafortune Stadium by Memorial High School at 0800. Come join the fun!!

 

“Labor in the Stadium”

4-person Team WOD (2m/2f)*

400m Walking Lunges

100 Kettlebell Swings (72/53)

Bleacher Sprints

100yrd Burpee Broad Jumps

100 Partner Wall-Ball shots over goalpost (20/14)

800m relay sprint

 

For Time

Instructions:

-If possible, have 2 males (m), and 2 females (f).

-During the lunges, 1m and 1f will rotate every 10 lunges for 100m. Simultaneously, the other m/f pair will one-arm kettlebell farmer carry (72/53). At the 100m mark, pairs rotate, and then continue. Pairs will rotate every 100m. pair performing farmers carry can switch hands as they desire throughout their 100m.

-Kettlebell swings are equal work (25 each). Only one team member ™ can perform swings at a time. While tm is performing KB’s, all other tm’s will hold a low plank. KB’s can only be performed if all tm’s are in the plank position.

-All team members will perform bleachers.

-Once all team members complete bleachers, line up on the goal line. Tm1 will perform 10yds (1-10) of burpee broad jumps, then tm2 performs 10yds (1-10), tm3 10yds (1-10), tm4 10yds (1-10). Now tm1 does 10yds (10-20), tm2 (10-20), tm3 (10-20), and so on until all members cross the opposite end goal line.

-For the partner WBS, partner groups will be same gender. Each pair must perform 50 WBS (25 throws per person). While one pair is performing WBS, the other pair is holding a hollow body position. WBS can only be performed while hollow body hold is being held.

-Once the last WBS is performed, one tm will sprint down to the opposite goal line and back. Tag the next tm, who will then do the same sprint. Continue this until all tm’s have done 1 down and back.

 

 

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Saturday, 01 September 2018

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

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Friday, 31 August 2018

I love this statement and this pic! 

 

Conditioning:

Complete as many rounds and reps as possible in 25 minutes of:

200m Run

10 Front Squats (135/93)

10 Alternating Dumbbell Snatches (50/35)

10 Burpees-over-Dumbbell

 

For Score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

T-Spine Smash – 2:00

Quad Smash – 1:30/side

Overhead Distraction – 1:30/side

 

 

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