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Friday, 22 September 2023

21 September 2023 by Leave a Comment

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Gymnastics WOD, Lifting, Strength/Speed

Tuesday, 19 September 2023

18 September 2023 by 4 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

200m Run

10 Alternating dumbbell squat snatches (50/35)

50-ft Double overhead dumbbell carry (2 x 50/35)

 

4 Rounds for time

(12:00 cap)

 

Strength:

Snatch technique work

3 @ 55% of 1-rm snatch

2 @ 60%

1 @ 65%

3 @ 55%

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 70%

 

For quality

 

 

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Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Lifting, Monostructural, Skill

Friday, 15 September 2023

14 September 2023 by 4 Comments

Join us for a FREE trial class today, Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

MPCF Board WODs

Max reps in 7:00 of:

Burpees-over-bar*

 

For Score

Compare to Monday, 18 July 2022

*Athletes can face or be lateral to the bar but MUST use a 2-foot take-off.

 

…REST 10-15:00, then…

 

Max reps unbroken of:

Wall-ball shots (20/14) @ (10/9′)

 

For score

Compare to Friday, 23 April 2021

 

 

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Filed Under: 0-5 min, 6-10 min, AMRAP, Board WOD

Friday, 08 September 2023

7 September 2023 by 9 Comments

The brave “Laborers” of Labor Day 2023!

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Shoulder Press

5 @ 55% 1-RM Shoulder Press

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

10 @ 60%

10 @ 65%

 

For quality

 

Conditioning:

15 Calories skied

15 Thrusters (95/63)

12 Calories biked

12 Thrusters (115/83)

9 Calories rowed

9 Thrusters (135/93)

 

For time

 

 

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Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Wednesday, 06 September 2023

5 September 2023 by 7 Comments

“I am not resting Coach! I am counting how many rounds I am not going to do!” 🙂

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Buy-in:

300m Row

For time

 

…rest 3-minutes, then…

10 Burpees-over-bar

5 Clusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 3-minutes, then…

Sell-out:

900m Bike

For time

 

 

Strength:

October 2023 Festivus Games WOD 2

“It’s So Complex!”

Find the heaviest success in 7-minutes of the following complex:

3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats

 

For load

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Monostructural, Strength/Speed

Friday, 18 August 2023

17 August 2023 by 4 Comments

Join us today Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

Festivus October 2023 Partner WODs #3 and #4

“Toss it, I’m Over it!”* (#3)

Row for calories in 13-minutes†

…simultaneously…

Complete as many rounds and reps† as possible in 13-minutes of:

5 Pull-ups

10 Floor press (2×50/35)

15 Wall-ball shots (20/14) @ (10/9′)

20 Box overs (24/20″)

 

For calories and score

 

…Rest 12:00, then…

 

“Get on Up, ‘n Git Down”* (#4)

42-30-18

Sumo deadlift high pull (95/65)

21-15-9

Synchro burpees over same bar

 

For time

(10:00 cap)

 

*If you have a better name suggestion, let me know. We can submit ideas until next month.

†One partner will be on the rower rowing, while the other partner performs a complete round. Once a round is finished, partners will switch and continue working. Partners will switch after each complete round.

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Lifting, Monostructural, Partner WOD

Wednesday, 09 August 2023

8 August 2023 by 2 Comments

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!

Conditioning:

Partner WOD, equal work required

30 Calories skied

30 Front squats (155/103)

20 Calories skied

20 Front squats (155/103)

 

For time

(7:00 cap)

 

Rest 7-minutes and then…

 

Partner WOD, partners alternate exercises

21 Box jump overs (24/20)

15 Calories rowed

9 Burpee box jump overs

21 Box jump overs

15 Calories rowed

9 Burpee box jump overs

 

For time

 

Rest until the 7-minute mark and then…

 

9 Burpee box jump overs

15 Calories rowed

21 Box jump overs

9 Burpee box jump overs

15 Calories rowed

21 Box jump overs

 

For time

(7:00 cap)

 

WODs inspired by 2023 CrossFit Games “Test 5” and “Test 8”

 

 

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Filed Under: 6-10 min, Bodyweight, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural, Partner WOD, Strength/Speed

Saturday, 05 August 2023

4 August 2023 by 2 Comments

 

Conditioning:

As many rounds and reps as possible in 6-minutes of the following:

8 Alternating dumbbell snatch (50/35)

12 Wall-ball shots (20/14)@(10/9′)

16/13 Calories biked

 

For score

 

Strength:

Shoulder Press

5 reps at 60%

3 reps at 65%

1 rep at 70%

5 reps at 65%

3 reps at 70%

1 rep at 75%

1 rep at 80%

1 rep at 85%

 

For quality

(18:00 cap)

 

Conditioning 2:

30 Single-unders

15 Abmat butterfly sit-ups

 

3 Rounds for time

(6:00 cap)

 

 

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Filed Under: 16-20 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Wednesday, 02 August 2023

1 August 2023 by 9 Comments

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Skill (Partner):

20/16 Rope climbs* (13-ft)

 

For time

*Equal work

 

Conditioning (Partner):

Complete as many rounds* and reps as possible in 15-minutes of:

500m Row/400m Run

10 Power cleans (155/103)

10 Synchro bar-facing-burpees

 

For score

*One partner runs while other partner rows simultaneously. Partners will rotate each round. Equal work on cleans.

 

 

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Filed Under: 0-5 min, 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Skill, Strength/Speed

Tuesday, 18 July 2023

17 July 2023 by 3 Comments

Join us this Friday, 21 July, at any class time for FREE!

No fitness experience needed!

Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Accessory Work:

Every 2:00, for 10:00 (5 sets), perform

5 Straddle-seated double dumbbell shoulder press* + 5 Behind the neck barbell strict press

 

For quality, build in dumbbell weight each set

 

Conditioning:

3 Rounds of:

15/12 Calories biked

12 Deadlifts (185/123)

9 Box jump overs (24/20″)

 

For time

(10:00 cap)

…Rest until 13:00 and then…

 

27 Box jump overs (24/20″)

36 Deadlifts (185/123)

45/36 Calories biked

 

For time

(23:00 cap for total workout)

 

 

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Filed Under: 20+ min, 6-10 min, Couplet/Triplet, Lifting, Strength/Speed

Friday, 07 July 2023

6 July 2023 by 6 Comments

Join us today, Friday, 07 July, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

60 Double unders or 45 Crossover singles

7 Thrusters (135/93)

 

5 rounds for time

(12:00 cap)

 

…Rest 5:00, then…

 

2 rounds of:

15 Wall-ball GHD (12/8)

15 Ring support tuck-ups

…rest 1:00, then…

1 round of:

30 Ring support tuck-ups

30 Wall-ball GHD

 

For time

(12:00 cap)

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Wednesday, 31 May 2023

30 May 2023 by 7 Comments

 

Conditioning:

10-20-30

Back rack* forward lunges (135/93)

30-20-10

Toes to bar

 

For time

(12:00 cap)

*Bar must be cleaned from floor and placed on back

 

Skill/Accessory:

0:45 Wall-facing handstand hold

0:30 Rest

0:45 Max reps double dumbbell seated shoulder press

2:00 Rest

 

4 Rounds for quality

 

 

 

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Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Gymnastics WOD, Lifting, Skill

Saturday, 27 May 2023

26 May 2023 by 4 Comments

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!

 

Conditioning:

21-15-9

Power snatches (95/63)

Calories biked

 

For time

(10:00 cap)

 

…Rest 5:00 then…

 

Strength:

Every 2:00 on the minute, for 9 sets, complete the following…

Clean pull ⇒ Power Clean ⇒ Squat Clean ⇒ Jerk

1 complex at 40%

1 @ 50%

1 @ 60%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

 

For quality

 

 

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Filed Under: 6-10 min, Couplet/Triplet, Lifting, Monostructural

Monday, 22 May 2023

21 May 2023 by 11 Comments

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!

 

Conditioning:

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

5 Devils press (2x 50/35)

10 Wall-ball shots (20/14)@(10/9′)

15/12 Calories biked

 

For score

 

Strength:

Shoulder Press

1-rep max

 

For max load

 

Conditioning 2:

30 Single-unders

10 Toes-to-bar

 

3 Rounds for time

(6:00 cap)

 

Compare to Wednesday, 18 May 2022

 

 

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Filed Under: 0-5 min, 1-RM, 6-10 min, AMRAP, Couplet/Triplet, Gymnastics WOD, Lifting
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