Wednesday, March 06 2024

“Red, White, and Blue, It’s the OPEN Debut!”

Take the CrossFit  Judges Course HERE!

 

Conditioning:

15/12 Calories biked

12 Double dumbbell deadlifts (2 x 50/35)

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

 

4 Rounds for time

(12:00 cap)

 

Strength:

Pause Front Squat*⇒ Front Squat

1 Pause Front Squat ⇒ 5 Front Squat @ 70% of 1-rm front squat

1 Pause Front Squat ⇒ 3 Front Squat @ 75%

1 Pause Front Squat ⇒ 1 Front Squat @ 80%

1 Pause Front Squat ⇒ 1 Front Squat @80%

 

For quality

*2 second pause in the bottom of squat

 

 

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Tuesday, 05 March 2024

Take the CrossFit  Judges Course HERE!

 

Conditioning:

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Wall ball shots (20/14) @ (10/9′)

Even minutes: 12/10 Calories biked

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Toes-to-bar

Even minutes: 12 Box jump overs (24/20″)

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 10 Thrusters (95/63)

Even minutes: 12/10 Calories biked

 

For completion

 

 

Post results and experiences to comments

Monday, 04 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25-minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

Saturday, 02 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

 

Friday, 01 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Endurance:

Athlete’s choice…

Option 1:

Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 2:

Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 3:

Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 4:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

Post results and experiences to comments

Thursday, 29 February 2024

Throwback Thursday from 2018

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Sprint Drills

1:00 Bike for calories

Rest 3:00

 

10 rounds for total calories

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

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*. Various 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!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

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Wednesday, 28 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

10 reps @ 50%

10 reps @ 60%

10 reps @ 70%

 

For quality

 

Conditioning:

5-4-3-2-1 rep rounds of:

Deadlifts (275/183)

Strict handstand push-ups

 

2 round* for time

(13:00 cap)

*Rest 3:00 between rounds

 

 

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Tuesday, 27 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

As many rounds and reps as  possible in 30-minutes of:

200m Run

5 Bar muscle-ups

10 D-ball cleans (100/70)

15 GHD Sit-ups

400m Run

5 Bar muscle-ups

10 D-ball cleans

15 GHD Sit-ups

600m Run

5 Bar muscle-ups

10 D-ball cleans

15 GHD Sit-ups

 

For score

 

 

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Monday, 26 February 2024

Throwback to 2017 Open 17.1 when DB snatches were introduced!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

Complete as many reps as possible in 6-minutes of:

2-4-6-8-10-12….

Clean and Jerk (115/73)

Chest-2-bar pull-ups

 

For score

 

…rest 4:00, then…

 

14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of:

Clean and Jerk (155/103)

Bar-facing-burpees

 

For time

 

 

Post results and experiences to comments

Saturday, 24 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Work:

10 Double dumbbell* Bulgarian split squats (5/leg)

1:00 Rest

 

5 Rounds for quality

*Increase dumbbell weight each round

 

Conditioning:

As many rounds as possible in 5 minutes of:

8 Alternating dumbbell hang clean and jerks (50/35)

10 Wall ball shots (20/14)@ (10′)

12 Shuttle runs (25’ down and back =1)

 

3 Rounds for score, Rest 3-minutes between rounds

 

 

Post results and experiences to comments