Monday, 25 October 2021

 

Conditioning:

As many reps as possible in 5 minutes of:

10 Cal bike

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

10 Cal ski

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

10 Cal row

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

200m Run

10 Toes to bar

3 Squat cleans (185/123)

 

For total score

 

 

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Saturday, 23 October 2021

Conditioning:

2021 CrossFit Lift Move Work*

From 0:00 to 4:00

1-Rep-max clean

…Rest 2 minutes then…

From 6:00 to 10:00

Max bar muscle-ups

…Rest 2 minutes then…

From 12:00 to 20:00, complete as many reps as possible of:

30 Double-unders
8 Single-arm dumbbell push presses (left arm) (50/35)
8 Single-arm dumbbell push presses (right arm)
8 Lateral burpees over the dumbbell

 

For clean load, bar muscle-up reps, and total AMRAP reps

*For scaling see https://www.crossfit.com/ 

 

 

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Friday, 22 October 2021

Join us TODAY for a FREE WOD!

Available class times are: 053, 0630, 0845, 1200, and 1730

 

Conditioning:

Partner WOD*

As many rounds and reps in 15-minutes of:

2 Rope climbs  (12′)

40′ Wall-ball walking lunges (25/16)

40 Wall-ball shots (25/16)@(10/9′)

20 Shoulder to overhead (95/63)

200m Run**

 

For score

*Equal work required

**Run is together holding a band

 

 

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Saturday, 16 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

Partner WOD

Complete as many reps as possible in 8:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP row

 

Rest 2 min, then…

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP bike

 

Rest 2 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

 

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Friday, 15 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can fail to complete the specified number of thrusters before the start of the next minute.

Compare to Friday, 16 October 2020

 

 

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Wednesday, 13 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Strength:

Shoulder Press

Every 90 seconds, 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

 

Conditioning:

As many rounds and reps as possible in 15:00 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.

 

 

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Tuesday, 05 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Conditioning:

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

10 Shoulder to overhead (125/83)

10 Box jumps (24/20″)

10 Bar facing burpees

 

For score

 

…Rest 10:00, then…

Strength:

Deadlift

30 @ 55% 1-rep max deadlift

2:00 Rest

20 @ 65%

2:00 Rest

10 @ 75%

 

For time

 

 

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Wednesday, 29 September 2021

Conditioning:

As many rounds and reps as possible in 8 minutes of:

10 Overhead squats (95/63)

10 Toes to bar

…Rest 2:00 then…

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

8 Overhead squats (115/73)

8 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 4 minutes of:

6 Overhead squats (135/93)

6 Toes to bar

 

For total score

 

 

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Monday, 27 September 2021

Conditioning:

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

1 Wall walk

1 Cluster (155/103)*

 

For score

*Add 1 rep to each exercise each round

 

Accessory Work:

0:20 Hollow hold

0:20 Hollow rock

0:20 Half tacos

1:00 Rest

 

3 Sets for quality

 

 

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Friday, 24 September 2021

Today, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Wednesday, 21 July 2021

 

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Wednesday, 22 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (115/73)

Even  minutes: 0:30 Max chest to bar pullups

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (75/53))

Even  minutes: 0:30 Max chin over bar pullups

 

For score

 

Accessory:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.

 

 

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Monday, 20 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of*

8 Calories rowed

8 Burpee box overs (20″)

8 Calories biked

8 Alternating dumbbell snatches (75/50)

 

For score

*Partners alternate complete rounds

 

…Rest 3:00 then…

 

As many rounds and reps as possible in 10 minutes of

40 Wall-ball shots (25/16)@(10/9′)

30 Kettlebell swings (62/45)

20 D-ball cleans (100/80)

 

For score, equal work

 

…Rest 3:00 then…

5:00 Partner max calories on ski erg or assault bike

 

For score, equal work

 

 

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Friday, 17 September 2021

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (275/183)

Even minutes: 0:30 Max bar facing burpees

 

For score

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (225/153)

Even minutes: 0:30 Max burpees

 

For score

…Rest 5:00 then…

Form a team of 3 then…

2 team members run 400m holding rope while 1 team member rows for max calories.  When those 2 team members return, rower switches out and 2 team members run another 400m while remaining team member continues rowing for max calories.  Each member is to row once and run twice.

 

For time and max calories

 

 

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Wednesday,15 September 2021

 

Conditioning:

As many rounds and reps as possible in 9:00 of:

10 Back extensions

15 Kettlebell goblet squats (53/35)

20 Butterfly abmat sit-ups

25′ Handstand walk

30 Double-unders

 

For total score

…Rest and warm up back squats in 15:00 then…

 

Strength:

Back squat

6 reps at 65% of 1-rm every minute on the minute for 8 minutes

 

For quality

 

 

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