Monday, 18 October 2021

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

 

Conditioning:

EMOM for 5:00 perform:

200/150m Row Sprint

Or…

400/300m Bike Sprint

 

Post fastest and slowest time

 

…Rest 10:00, then…

14 Plate-facing burpees (55# plate)

14 Half tacos

14 Alternating DB clean & jerk (50/35)

14 Alternating Lunges

Row 500m

 

3 rounds for time

 

 

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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, 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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Tuesday, 21 September 2021

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

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

Endurance:

Assault bike 2400m

Rest 2:00

Row 1000m

Rest 2:00

Run 800m

Rest 2:00

Assault bike 1200m

Rest 1:00

Row 500m

Rest 1:00

Run 400m

 

For time

 

Strength/Skill:

Every minute on the minute, for 5:00, perform:

6/3 “Perfect” push-up, adding 2 push-up each minute*

 

For quality and total reps

*Start at 6/3 on minute 1, 8/5 on minute 2, 10/7 on minute 3, and so on. On last minute, 5, perform max reps.

 

rest 2:00, then…

Every minute on the minute, for 5:00, perform:

3 Sit-up, adding 4 sit-ups each minute*

For quality and total reps

*On last minute, 5, perform max reps.

 

 

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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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Friday, 18 June 2021

Conditioning:

Every minute on the minute, for 10 minutes, perform the following:

Odd minutes: 3 Wall walks

Even minutes: 10 Parallette facing burpees

… Rest 4:00 then …

Every minute on the minute, for 10 minutes, perform the following:

Odd minutes: 12/9 Calories biked

Even minutes: 15 Wall ball shots (20/14) @ (10/9′)

 

Strength:

10 D-ball cleans (weight is athlete’s choice)

2:00 Rest

 

3 Sets for quality

 

 

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Wednesday, 02 June 2021

Great Memorial Day group to perform the team version of “The Seven”!

 

Conditioning:

Perform 1:00 work at each of the following:

Double dumbbell push press (2×50/35)

Row for calories

V-ups

Double-unders

Double dumbbell box step ups (2×50/35)

Rest

 

2 rounds for total score, no additional rest between rounds

 

Strength/Skill:

At 70% of your 1-rm snatch, perform the following:

1 Lift off to a 2 sec pause above knee

1 Lift off to a 2 sec pause at “drop” position

1 Power snatch

1 Snatch

 

5-7 sets for quality

 

 

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Friday, 28 May 2021

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!

 

Conditioning:

Partner WOD

1:00 work at each of the following*

Dumbbell squat snatches (50/35)

Handstand walk

Deadlift (275/183)

Alternating single arm devils press (50/35)

D-ball cleans (100/80)

Rest

 

4 Rounds for score

*Partners alternate each minute.  For example, at 3-2-1-g0 partner 1 will do 1:00 of dumbbell squat snatches.  Once the minute is up, partner 1 will tag partner 2, who will then do 1:00 of handstand walking.  Partners alternate in this way until all 4 rounds are completed.  Handstand walking will be scored 1 rep for every 5 feet.

 

Skill:

10 GHD Sit-ups

15 Arch rocks

1:00 Rest

 

5 Sets for quality

 

 

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Monday, 10 May 2021

Skill:

Ring muscle-up progressions

For quality of work

 

Conditioning:

Every minute on the minute for 16 minutes, perform:

Odd minutes: 15/12 Calories bike

Even minutes: 9 Devil presses (35/25)

 

For completion each minute and score*

*Goal is to complete each minute before the turn of the following minute. If athlete fails to complete, stop where you are and begin next minutes work. If athlete is unable to complete each minute, score will be (-) the number of reps NOT completed. If athlete is able to complete each round, on the last round of each exercise, perform max cal and max reps. Score will be the total number of ADDITIONAL reps completed.

 

 

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Friday, 16 April 2021

Conditioning:

E2MOM for 10 Minutes:

Row 12/9 cals

9 Sumo deadlift high pull (75/53)

7 Front squats (75/53)

5 Kettlebell swings (72/53)

 

For score

 

Strength:

1-rep max Clean

 

For max load

Compare to Wednesday, 15 January 2020

 

 

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Monday, 22 March 2021

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

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

2021 CrossFit Games Open WOD 21.2

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

Option 2:

Every minute on the minute, for 20 minutes (3 rounds):

 

Minute 1: 13/10 Calories rowed

Minute 2: 10 GHD sit-ups

Minute 3: 10 Sandbag Zercher squats (70/50)

Minute 4: 10 Wall-ball shots (25/20)@(10/9′)

Minute 5: 13/10 Calories biked

Minute 6: 10 Pull-ups

Minute 7: Rest

 

For quality of work

 

 

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Monday, 15 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!

 

Conditioning:

Option 1:

Every minute on the minute for 18 minutes (6 sets):

1: 5 Overhead squats (95/63)

2: 7 Deadlifts (225/153)*

3: 9 Pull-ups

 

For quality

*athlete is allowed two bars

 

Option 2:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

 

 

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Wednesday, 10 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!

Conditioning:

Every 4 minutes for 20 minutes (5 sets):

8 Power snatches (95/63)

8 Bar over burpees

8 GHD sit-ups

AMRAP row/bike in remaining time*

 

For score of total calories

*Athlete must row on 3 sets and bike on 2 sets

 

 

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