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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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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Tuesday, 27 April 2021

Endurance:

15:00 Row @ 90% of 6-min row pace

…Rest 5:00 then…

15:00 Bike @ 90% of 6-min bike pace

 

For pacing quality

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

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

 

 

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Tuesday, 20 April 2021

Endurance:

10:00 Row at 90% of “6-min row test” pace

…Rest 5:00 then…

10:00 Bike at 90% of “6-min bike test” pace

…Rest 5:00 then…

5:00 Row at 95% of “6-min row test” pace

…Rest 3:00 then…

5:00 Bike at 95% of “6-min bike test” pace

 

For quality of pacing

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

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

 

 

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Tuesday, 13 April 2021

 

Endurance:

Bike 4:00 at 6:00 average pace

Rest 2:00

Row 4:00 at 6:00 average pace

Rest 2:00

Run 400m for time

Rest 2:00

 

3 rounds for total run time and pace maintenance quality

 

 

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Saturday, 10 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

10:00 Row for max calories

…Rest 3:00 then…

10:00 Bike for max calories

…Rest 3:00 then…

5:00 Row for max calories

…Rest 2:00 then…

5:00 Bike for max calories

…Rest 2:00 then…

2:00 Max burpees

 

For total score

 

 

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Tuesday, 06 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Endurance:

“6 Minute Bike Test”

6:00 Bike for total calories

 

For score

Skill:

Low plank EMOM

Start at 10 sec plank hold, then rest 50 sec

Then each minute, add 10 sec to each plank hold and reduce rest by 10 sec

After completing the 60 sec plank hold,

…rest 1:00 then…

work your way back down, meaning at each minute you would now decrease the plank hold by 10 sec and increase rest by 10 sec.

For quality

 

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Tuesday, 30 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is this week! Start asking your friends!

 

Endurance:

Buy in:

Row 12 calories (all out)

For time

…rest 5:00 then…

Every 2 minutes on the minute:

Row 12 calories*

 

12 rounds for time, maintaining pacing goal

*Goal is to increase speed each round

 

 

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Monday, 29 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

Friend Friday is this week! Start asking your friends!

 

Conditioning:

Option 1:

2021 CrossFit Games WOD 21.3 and 21.4

15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)

For time

(15:00 time cap)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

2021 CrossFit Games WOD 21.4

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

(7:00 time cap)

 

Option 2:

10-20-30-40-50 Rep rounds of:

Calories rowed

GHD sit-ups

Calories ski erg

Alternating dumbbell clean and jerk (50/35)

Calories biked

 

For score

(22:00 min cap)

 

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Tuesday, 23 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Endurance:

3:00 Row*

1:00 Rest

 

3 Rounds for quality of pacing

*maintain “6 min row test” pace

See Tuesday, 16 February 2021

Strength:

Shoulder Press

4@65% of 1-rep max

4@70%

3@75%

3@80%

2@85%

2@85%

2@90%

2@90%

 

For load and quality of lifts

 

 

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Tuesday, 16 March 2021

 

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Skill:

5/5 Single leg kettlebell crossover deadlifts

1:00 Rest

 

4 Sets for quality, increase weight each set as long as proper form is maintained

 

Endurance:

Partner WOD:

Run 400m

Row 500m

Bike 1200m

Ski 500m

 

3 Rounds for time and score*

*Equal work required on run/machines. While one partner works, other partner must be performing the following:

Round 1: Max burpees

Round 2: Low plank hold

Round 3: GHD Sit-ups

 

 

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Tuesday, 09 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Endurance:

2:00 Row for calories

2:00 Bike for calories

2:00 Ski Erg for calories

400m Run

 

4 Rounds for total calories and time

 

 

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Tuesday, 02 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Endurance:

MPCF Board WOD

1000m Row

For time

 

…Rest 10:00 then…

Partner up and perform:

100/90/80 Calories on the rower*

100/90/80 Calories on the ski erg

200 Double-unders

 

For time, equal work required

*Calories are listed as MM/MF/FF pairs

 

 

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Tuesday, 23 February 2021


Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Endurance:

Row 1 minute at 6:00 test pace

Row 1 minute at slow, recovery pace

No additional rest between rounds

 

7 rounds for quality

 

Strength:

20 Power clean and jerks (135/93)

15 Power snatches

10 Thrusters

 

For time

 

 

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