Wednesday, 28 July 2021

Congrats to Coach Sarah and Coach Christa for competing in the Monster Games 2021 Masters Women division!

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.

 

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Monday, 02 November 2020

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets

 

 

Post results and experiences to comments

Monday, 26 July 2021

 

Conditioning:

Complete as many rounds and reps in 9 minutes of:

10 Knees-2-elbows

50′ Handstand walk

Rest 4 minutes, then…

Complete as many rounds and reps in 7 minutes of:

1,2,3,4….rep rounds of:

Bar muscle-ups

Power clean and jerk (185/123)

Rest 3 minutes, then…

Complete as many rounds and reps in 5 minutes of:

3 Rope climbs

10 Alternating dumbbell snatch (50/35)

 

For scores on each and total

Compare to Wednesday, 10 February 2021

 

Post results and experiences to comments

Saturday, 24 July 2021

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

8 GHD Sit-ups

12 Calories Rowed

 

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Chest-to-bar pull-ups

12 Calories Biked

 

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

6 Alternating dumbbell hang clean & jerk (50/35)

200m Run

 

For total score

 

Strength:

Clean & Jerk

5 @ 25% 1RM

5 @ 35%

4 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality

 

 

Post results and experiences to comments

Monday, 19 July 2021

Bring friends to any class this Wednesday for a free WOD!

 

Skill:

10 Lat activation pulls

10 Arch hollow swings on bar

20 Double unders

Rest 2:00

 

4 sets for quality

 

Conditioning:

MPCF Board WOD

“Nancy”

Run 400m

15 Overhead Squats (95/63)

 

5 rounds for time

Compare to Monday, 10 August 2020

 

 

Post results and experiences to comments

Saturday, 17 July 2021

 

Skill:

0:20 L-hang from bar

0:30 Rest

1/1 Handstand box walks (1 rotation left and 1 rotation right)

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

“Hitman”

21 Push press (95/63)

21 Bar over burpees

21 Box jumps (24/20)

15 Push press (115/73)

15 Bar over burpees

15 Box jumps (24/20)

9 Push press (135/93)

9 Bar over burpees

9 Box jumps (30/24)

 

12 min cap

 

…Rest 5:00 then…

As a pair, find a one-rep max

Clean to Hang Clean

 

10 min cap

 

For total weight lifted

 

 

Post results and experience to comments

 

 

Post results and experiences to comments

Monday, 12 July 2021

 

Conditioning:

Partner WOD

30-20-10 rep rounds* of:

Pull-ups

Wall-ball shot (20/14)@(10/9’)

*Calories biked

 

…rest 2:00, then…

30-20-10 rep rounds* of:

Meters of handstand walking

GHD sit-ups

*Calories rowed

 

For time and calories

*While one partner is performing reps, the other partner performs specified monostructural movement for max calories.

Equal work required on all repetition exercises.

 

Strength:

Snatch

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality under load

 

 

Post results and experiences to comments

Saturday, 10 July 2021

Conditioning:

“Death by Duo”

Every minute on the minute, for as long as possible*:

1 Pull-up

1 Kettlebell swing (72/53)

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the minute.

…Rest 3:00 then…

Every minute on the minute, for as long as possible*:

1 Power clean (95/63)

1 Push-up

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 power cleans and 2 push-ups.  Continue with this pattern until the prescribed work cannot be completed within the minute.

 

For total score

 

Strength:

Thruster

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality under load

 

 

Post results and experiences to comments

Monday, 28 June 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!

Family and friends are welcome to join or cheer you on!

There will only be one class time on Monday, July 5th. 

 

Conditioning:

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

3 Bar muscle-ups

9 Shoulder-to-overhead* (125/83)

15 Box jumps (24/20″)

 

For score

*use of racks is allowed

 

Strength:

Overhead squat

11 @ 35% of 1-rm

9 @ 45%

11 @ 55%

9 @ 65%

11 @ 75%

 

For quality

 

 

Post results and experiences to comments

Friday, 25 June 2021

 

Skill:

7 Ring rows w/ straps crossed

7 Perfect push-ups

1:00 rest

 

4 sets for quality

 

Conditioning:

Complete as many rounds as possible in 15-minutes of:

1 Snatch (125/83)*

1 Pull-up*

5 Double unders*

 

For score

*Each round, add 1 snatch, 1 pull-up, and 5 double unders

 

 

Post results and experiences to comments

Wednesday, 23 June 2021

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Tuesday, 04 August 2020

 

 

Post results and experiences to comments

Monday, 21 June 2021

Conditioning:

Partner WOD*

60 Wall-ball shots (25/16) @ (10/9′)

40 GHD sit-ups

20 D-ball cleans (100/80)

 

2 rounds for time

 

…rest 2:00, then…

40 Toes-to-bar

20 Dumbbell box step overs (75/50) @ (20″)

 

2 rounds for time

 

…rest 2:00, then…

50 Calories bike

50 Calories row

 

For time

 

 

Post results and experiences to comments

Saturday, 19 June 2021

Conditioning:

Partner WOD

32-24-16 rep rounds of:

Calories rowed

Hang power cleans (135/93)

 

…rest 3:00, then…

32-24-16 rep rounds of:

Calories biked

Alternating DB snatches (50/35)

 

…rest 3:00, then…

Run 600-400-200

GHD Sit-ups 32-24-16

 

For time

 

Skill:

3 Rope climbs

30 second hollow hold

3 reps of 5 second negative from handstand

30 second low plank hold

Rest 1:00

 

3 rounds for quality

 

 

Post results and experience to comments

Monday, 14 June 2021

No 0845 class this Monday. Sorry for any inconvenience.

 

Conditioning:

“Grettel”

3 Clean and Jerks (135/93)

3 Burpees-over-bar

 

10 Rounds for time

Strength:

Deadlift

10-9-8-7-6-5-4-3-2-1 at 60% of 1rm deadlift

For time*

*All sets must be unbroken, connected reps.  Athlete must drop and reset after each set.

 

 

Post results and experience to comments

Friday, 11 June 2021

 

Conditioning:

Partner WOD

Buy-in:

1500m Row

 

…then…

3 rounds of:

30 Handstand pushups

20 Chest-2-bar pull-ups

10 Clean & Jerks (185/123)

 

…then…

Sell-out:

3600m Bike

 

For time

 

Skill:

5 Rower rollouts

7 Arch rocks

9 Arch/hollow swings

 

4 rounds for quality

 

 

Post results and experiences to comments