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Thursday, 29 February 2024

28 February 2024 by Leave a Comment

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

Wednesday, 28 February 2024

27 February 2024 by 6 Comments

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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Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Tuesday, 27 February 2024

26 February 2024 by 8 Comments

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

Monday, 26 February 2024

25 February 2024 by 5 Comments

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

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Strength/Speed

Wednesday, 21 February 2024

20 February 2024 by 2 Comments

Ladies of Galantine’s 2024!

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

5 reps @ 30%

5 reps @ 45%

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

 

For quality

(each set performed on a 2:00 clock)

 

Conditioning:

Complete as any reps as possible in 7-minutes of:

4 Double dumbbell thrusters (2×50/35)

6 Toes-to-bar

24 Double unders

 

…rest 4-minutes, then…

 

Complete as any reps as possible in 7-minutes of:

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

9 Box jumps (24/20″)

3 Strict handstand push-ups

 

 

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Filed Under: 11-15 min, 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill

Monday, 19 February 2024

18 February 2024 by 6 Comments

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2 Rounds of the following:

 

As many reps as possible in 3-minutes of:

500/400m Ski

Max reps pull-ups

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

400m Run

Max reps burpee box jump overs (24/20”)

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

500/400m Row

Max reps pistols

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

30/24 Calorie bike

Max reps handstand push-ups

 

For total score

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Monostructural, Skill

Saturday, 10 February 2024

9 February 2024 by 3 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2024 Monster Games Online Qualifier WOD-Intermediate Version

“Better Than Revenge”

10 Burpee shuttle runs (50-ft)

20 Pull-ups

50-ft Single-arm dumbbell overhead walking lunge (50/35)*

 

5 Rounds for time

*Add 25-ft walking lunges each round… 50, 75, 100, 125, 150

 

 

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Filed Under: 16-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Gymnastics WOD

Friday, 09 February 2024

8 February 2024 by 6 Comments

Join us on TODAY 09 Feb at any class for FREE!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Snatch OR Clean and jerk (athlete’s choice)

On an EMOM clock:

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

 

Conditioning:

As many rounds and reps in 7-minutes of the following:

1 Squat snatch (135/93)

3 Power clean and jerk (135/93)

5 Box jump overs (30/24″)

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Lifting, Strength/Speed

Thursday, 08 February 2024

7 February 2024 by Leave a Comment

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

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: Iron Club, Open Gym

Wednesday, 07 February 2024

6 February 2024 by 5 Comments

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

100m Sprint

50-ft Handstand walk

100m Sprint

2:00 Rest

 

3 Rounds for time

(15:00 cap)

 

Strength:

Front squat (on E2MOM clock)

5 @ 65% of 1-Rm front squat

5 @ 70%

4 @ 75%

4 @ 80%

3 @ 85%

 

For quality

 

 

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Filed Under: 11-15 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Monday, 15 January 2024

14 January 2024 by 8 Comments

Join us Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, January 16 2023

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

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Filed Under: 20+ min, Bodyweight, Chipper, Hero WOD, Holiday WOD, Lifting

Saturday, 13 January 2024

12 January 2024 by 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*, partners alternate exercises

5 Shuttle runs (25′ down and back = 1)

10 GHD sit-ups

50-ft Front rack lunges (2×50/35)

5 Devil’s press (2×50/35)

10 Box jumps (24/20″)

100-ft Farmers carry (2×50/35)

15/12 Calories rowed

 

10 rounds for time

(35:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural, Partner WOD

Friday, 12 January 2023

11 January 2024 by 4 Comments

Join us TODAY for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

3-person Team WOD*

600 Calories

(Bike, Ski, or Row)*

 

For time

*Equal work required (time or calorie). One person working at a time. The team can use the same machine throughout the entire WOD or switch at any point. The only requirement is all team members have to have a rotation on the chosen machine before switching. Team members must share the same machine.

 

 

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Filed Under: 20+ min, CFE, Monostructural, Team WOD

Thursday, 11 January 2024

10 January 2024 by 1 Comment

Join us this Friday, 12 Jan for a FREE class!

No experience is needed! Everyone welcome!

Register HERE for the 2024 CrossFit Open!

 

Sprint Drills:

Bike 1200m

Slow roll 600m

 

8 rounds for time pace control

 

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

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*. 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, Monostructural, Open Gym
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