Bodyweight — Page 3 — MP CrossFit

Monday, 26 February 2024

25 February 2024 by sflynn 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

Post results and experiences to comments

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

Saturday, 24 February 2024

23 February 2024 by White Ape 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Accessory Work:

10 Double dumbbell* Bulgarian split squats (5/leg)

1:00 Rest

5 Rounds for quality

*Increase dumbbell weight each round

Conditioning:

As many rounds as possible in 5 minutes of:

8 Alternating dumbbell hang clean and jerks (50/35)

10 Wall ball shots (20/14)@ (10′)

12 Shuttle runs (25’ down and back =1)

3 Rounds for score, Rest 3-minutes between rounds

Post results and experiences to comments

Filed Under: 0-5 min, 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Skill

Friday, 23 February 2024

22 February 2024 by White Ape 7 Comments

Join us TODAY, 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 Bar muscle-ups

3 Wall-walks

4 Deadlifts (315/223)

10 Rounds for time

(20:00 cap)

Compare to Monday, 01 May 2023

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill

Wednesday, 21 February 2024

20 February 2024 by sflynn 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

Post results and experiences to comments

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

Tuesday, 20 February 2024

19 February 2024 by White Ape 3 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:

3 Rounds of:

12 Power cleans (115/73)

12 Shuttle runs (50-ft)

…Rest 3-minutes and then…

3 Round of:

12 Deadlifts (205/133)

250m Row

…Rest 3-minutes and then…

3 Rounds of:

16/12 Calorie bike

50-ft Handstand walk

For time

Post results and experiences to comments

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

Monday, 19 February 2024

18 February 2024 by sflynn 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

Post results and experiences to comments

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

Saturday, 17 February 2024

16 February 2024 by White Ape 1 Comment

ATTENTION ALL LADIES!

Join us TONIGHT, 17 February for GALENTINES!

Join us today Saturday, 17 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:

“The Devil Wears Prada”

Partner WOD, equal work:

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

24 Calories rowed/biked/or skied (athlete’s choice)

24 Alternating single-arm devil presses (50/35)

24 Box jumps (20″)

For score

(72 points per round)

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Bring a Friend WOD, Couplet/Triplet, Monostructural

Friday, 16 February 2024

15 February 2024 by White Ape 4 Comments

Solving the world’s problems post-WOD! 😉

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 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:

Every 2-minutes on the minute, for 10 rounds (20:00 total) perform:

4 Strict Pull-ups

3 Shoulder Press*

For max load

*Each round, increase load

Compare to Monday, 01 April 2019

Endurance:

3-Person Team WOD

15:00 Max calories rowed/biked/skied*

For score

*Team must chose to either row, bike, or ski and then stay on the same machine throughout

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, CFE, Couplet/Triplet, EMOM, Lifting

Wednesday, 14 February 2024

13 February 2024 by White Ape 7 Comments

Throwback: Coach Sarah’s first Open, March 2016!

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Happy Valentine’s Day!

Conditioning:

Partner WOD*

“Add a little love”

30-minute AMRAP

1 Pull-up

1 Deadlift (135/93)

1 Burpee-over-bar

1 Power clean (135/93)

1 Calorie biked or skied

For Score

Compare to Wednesday, 23 February 2022

*Add one rep to each exercise each round. Partners alternate exercises.

Post results and experiences to comments

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

Tuesday, 13 February 2024

12 February 2024 by White Ape 7 Comments

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 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:

30/24 Calories skied

30 GHD Sit-ups

30/24 Calories biked

20 Strict pull-ups

30/24 Calories rowed

15 Strict handstand push-ups

For time

(15:00 cap)

Strength:

Back Squat

7 @ 25%

6 @ 40%

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

For quality

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural

Monday, 12 February 2024

11 February 2024 by White Ape 5 Comments

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 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:

Partner WOD

21/18 Calories rowed

15 Burpees over rower

9 Clean & Jerks (115/73)

10 rounds* for time

(40:00 cap)

*Partners alternate rounds

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Strength/Speed

Saturday, 10 February 2024

9 February 2024 by sflynn 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

Post results and experiences to comments

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

Friday, 09 February 2024

8 February 2024 by sflynn 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 @ 75%

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

Post results and experiences to comments

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

Wednesday, 07 February 2024

6 February 2024 by sflynn 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

Post results and experiences to comments

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