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Monday, 22 April 2024

21 April 2024 by 4 Comments

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Conditioning:

2024 CrossFit Games Quarterfinals WOD 3

3 rounds of:

10 Handstand push-ups

20 Toes-to-bar

…then without rest…

2 rounds of:

10 Strict handstand push-ups

5 Rope climbs (15′)

…then without rest…

1 round of:

10 Chest-to-wall handstand push-ups

20 Ring muscle-ups

 

For time

(15:00 cap)

 

Accessory:

12 Single Leg Kettlebell Crossover Deadlifts (6/6)

2:00 Rest

 

3 Sets for quality

*Weight each set can be increased based on feel or the same weight throughout all sets

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Skill

Saturday, 30 March 2024

29 March 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

Partner WOD

10 Rounds, partners alternate rounds, of:

2 Bar muscle-ups

3 Shoulder to overhead (125/83)

4 Bar over burpees

 

…Rest 2:00, change load, then with equal work…

 

50 Wall ball shots (20/14)@(10/9′)

40 GHD Sit-ups

30 Box jumps (30/24)

20 Power cleans (185/123)

 

…Rest 2:00, change load, then with alternating rounds…

 

10 Rounds, partners alternate rounds, of:

2 Bar muscle-ups

3 Shoulder to overhead (125/83)

4 Bar over burpees

 

For time

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Friday, 29 March 2024

28 March 2024 by 11 Comments

And the team winner is…Golden Gorillas!

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

800m Run

15 Pull-ups

1000m Row

20 Push-ups

2400m Bike

30 Squats

 

3 Rounds for time

(45:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Monostructural

Thursday, 28 March 2024

27 March 2024 by Leave a Comment

Sign up to compete or volunteer at Festivus HERE!!

 

Sprint Drills

Run 400m*

Rest/walk 300m

 

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

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.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Wednesday, 27 March 2024

26 March 2024 by 8 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 Rounds of:

10 Deadlifts (185/123)

50-ft Handstand walk

For time

 

..Rest 4-minutes and then…

 

3 Rounds of:

8 Deadlifts (225/153)

5 Strict handstand push-ups

For time

 

..Rest 4-minutes and then…

 

3 Rounds of:

6 Deadlifts (275/183)

5 Wall-walks

 

For time

 

 

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Filed Under: 0-5 min, 16-20 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Tuesday, 26 March 2024

25 March 2024 by 8 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 rounds of:

6 Strict pull-ups

10 Box jumps (30/24″)

…rest 2:00, then…

2 rounds of:

9 Strict pull-ups

18 Box overs (30/24”)

…rest 2:00, then…

1 round of:

12 Strict pull-ups

24 Box overs (24/20″)

 

For time

 

Endurance:

27-24-21-18

Calories rowed

Rest 1:1 between rounds

 

For time

 

 

Post results and experiences to comments

Filed Under: 16-20 min, 20+ min, 6-10 min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Monostructural

Monday, 25 March 2024

24 March 2024 by 8 Comments

 

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 rounds of:

24 Squats

18 GHD sit-ups

12 Plate push-ups

…rest 3:00, then…

3 rounds of:

24 Squats

18 Toes-to-bar

12 Ring dips

…rest 3:00, then…

400m Row

300m Ski

600m Bike

 

For time

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Hybrid, Monostructural

Saturday, 23 March 2024

22 March 2024 by 3 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

“Haug-tied”

10 Ground-to-overhead (135/93)

20 Wall-ball shots (20/14) @ (10/9′)

30 Calories skied

400m Run

30 Calories biked

20 Box overs (30/24″)

10 Body blasters*

 

2 Round for time

(25:00 cap)

 

…Rest 4:00, team up** and then…

 

For time and score:

2 Partners row 30 calories (equal work) while 2 partners perform max rep burpees (one working at a time). Rotate back and forth until the team reaches 200 burpees. Score equals total calories rowed

 

*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.

**4-person team

 

 

Post results and experiences to comments

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

Friday, 22 March 2024

21 March 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

2024 Spring Festivus WODs 2 & 3

Strength:

“The Walking Dead”

For Load

5-reps at 8 stations Every Minute on the Minute Deadlift Ladder

EMOM, athletes will perform 5 consecutive reps at one station. If successful, at the turn of the minute, the athlete will proceed to the next bar and perform 5 consecutive deadlifts. Once the athlete has successfully made it through 7 stations, they will perform 5 consecutive deadlifts at the 8th, and then get extra points for any additional deadlifts they perform in the remaining part of the minute. The additional deadlifts do not have to be consecutive.

There will be barbells ranging from 75# to 315#. Athletes will choose what path to follow.

 

Conditioning:

“3-6-9, It’s All Fine”

3 Lateral burpees over the bar

6 Hang power cleans*

9 Alternating front rack lunges*

 

3 Rounds for time

(4:00 cap)

*Intermediate: (95/65), Beginner: (65/45), unweighted lunges

 

 

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Filed Under: 0-5 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting

Thursday, 21 March 2024

20 March 2024 by Leave a Comment

Sign up to compete or volunteer at Festivus HERE!!

 

Sprint Drills

Run 400m*

Rest/walk 300m

 

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

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.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Wednesday, 20 March 2024

19 March 2024 by 3 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Strength:

3 Shoulder Press* ⇒ 5 Push Press*

Rest 1:00

 

5 rounds for quality

*Do all rounds at 70% of SP and 70% of Thruster. Using two barbells is allowed.

 

Conditioning:

12/9 Calories skied, biked, rowed*

8 Overhead squats (115/78)

4 Rope climbs

8 Overhead squats

12/9 Calories skied, biked, rowed

Rest 2:00

 

3 rounds for time

(16:00 cap)

*Rd 1, ski; rd 2, bike; and rd 3, row

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Hybrid, Lifting, Monostructural, Skill, Strength/Speed

Tuesday, 19 March 2024

18 March 2024 by 5 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

Partner WOD, alternating exercises

300m Run OR 375m Row

50-ft Double dumbbell front rack walking lunges (2 x 50/35)

10 Handstand push-ups

50-ft Double dumbbell front rack walking lunges (2 x 50/35)

30 Crossover single-unders

 

6 Rounds for time

(35:00 cap)

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Partner WOD, Skill

Monday, 18 March 2024

17 March 2024 by 4 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

10 Alternating dumbbell snatch (50/35)

15/12 Calories rowed

10 Burpees-over-rower

Rest 1:00

 

7 rounds for time

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 16 March 2024

15 March 2024 by 3 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Skill, Strength/Speed
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