Saturday, 15 May 2021

 

Conditioning:

As many rounds and reps as possible in 20:00 of the following:

12/10 Calories rowed

9 Wall ball shots (20/14)@(10/9′)

1 Barbell complex* (155/103)

 

For score

*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC. The S2OH can be connected to the second HPC. But MUST finish in the fully locked out position.

 

Strength:

Shoulder Press

Every 2-minutes, on the minute, perform the following sets:

9@25% of your 1-rm shoulder press

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

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Friday, 14 May 2021

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)

30 Slammers (12/8)

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)

30 Double Unders

…Rest 3:00, then…

Run 600m

 

For Time

Compare to Monday, 05 November 2018

 

Skill:

0:30 Low plank hold

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

4 Sets

 

 

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Thursday, 13 May 2021

 

Open Gym

1200-1330

For all UNLIMITED members

 

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 and power 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 lifts, this class is for you!

 

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

 

 

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Wednesday, 12 May 2021

 

Conditioning:

Partner WOD

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

2 Ring muscle-ups

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63) (no more than 30% 1-rep)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

Compare to Friday, 24 July 2020

 

 

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Tuesday, 11 May 2021

Endurance:

30-minute row @ 85% of your “6-min pace”

 

For pacing quality

See “6 min row test” here Tuesday, 16 February 2021

 

Mobility:

Pick two upper body, and two lower body stretches from the mobility posters

 

 

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Monday, 10 May 2021

Skill:

Ring muscle-up progressions

For quality of work

 

Conditioning:

Every minute on the minute for 16 minutes, perform:

Odd minutes: 15/12 Calories bike

Even minutes: 9 Devil presses (35/25)

 

For completion each minute and score*

*Goal is to complete each minute before the turn of the following minute. If athlete fails to complete, stop where you are and begin next minutes work. If athlete is unable to complete each minute, score will be (-) the number of reps NOT completed. If athlete is able to complete each round, on the last round of each exercise, perform max cal and max reps. Score will be the total number of ADDITIONAL reps completed.

 

 

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Saturday, 08 May 2021

Conditioning:

2021 CrossFit Games Age Group Online Qualifier

12-9-6 rep rounds of:

Overhead squats (165/115)

Burpee box jump overs (30”)

 

For time

 

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Friday, 07 May 2021

“Friend Friday” is here! Join us to honor this Hero.

Conditioning:

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

“Zachary Tellier”

10 Burpees

 

10 Burpees

25 Push-ups

 

10 Burpees

25 Push-ups

50 Lunges

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

150 Squats

 

For time

Compare to Friday, 05 July 2019

 

 

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Thursday, 06 May 2021

“Friend Friday” is THIS Friday, May 7th!

Open Gym

1200-1330

For all UNLIMITED members

 

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 and power 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 lifts, this class is for you!

 

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

 

 

Post results and experiences to comments

Wednesday, 05 May 2021

“Friend Friday” is THIS Friday, May 7th!

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Wednesday, 05 June 2019

 

 

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Tuesday, 04 May 2021

“May the 4th be with you!”

“Friend Friday” is THIS Friday, May 7th!

Endurance:

30-minute bike @ 85% of your “6-min pace”

 

For pacing quality

See “6 min bike test” here Tuesday, 06 April 2021

 

Skill:

10 Rower rollouts

0:20 Back extension hold*

 

3 Sets

*If back extension hold is performed unbroken for 0:20, athletes may add weight each set

 

 

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Monday, 03 May 2021

“Friend Friday” is THIS Friday, May 7th!

Conditioning:

15 Deadlifts (225/153)

35 Overhead squats (75/53)

90 Double-unders

 

3 Rounds for time

 

Strength:

Back squat

9@25% of your 1-rm back squat

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

 

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Saturday, 01 May 2021

 

Conditioning:

MPCF Board WOD

MPCF Partner Board WOD

“Giddy up”

50 Burpee buy-in (as a team, 25 each) for time

After team is done, rest 3 minutes then start the main WOD

First…

200 meter Shuttle Sprints x 6

Next…

4 rounds (alternating partners each round, 2 rounds each):

12 Toes-2-Bar

12 Handstand Push-ups

Then…

200 meter Rowing Sprints x 6

Followed by…

4 rounds (alternating partners each round, 2 rounds each):

12 Pull-ups

12 Overhead Squats (95/63)

Lastly…

120 meter Human Wheel Barrel

 

For Time

Compare to Saturday, 24 October 2015

Notes:

This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In each of the 4 rounders, partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheelbarrow is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheelbarrow” for 60m.

 

Strength:

Snatch Balance

Work to a heavy single

 

For load and quality

 

 

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Friday, 30 April 2021

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Wednesday, 26 August 2020

 

 

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