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

 

 

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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

 

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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

 

 

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Wednesday, 21 July 2021

Bring a Friend today!

Conditioning:

Friend Day!

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 (210/155)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

 

 

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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

 

 

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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

 

 

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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

 

 

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Friday, 09 July 2021

 

Conditioning:

10 Power snatches (135/93)
400m Run
15 Handstand push-ups
500m Row
20 GHD sit-ups
1200m Bike
30 Burpees-over-bar
400m Run
20 Double kettlebell thrusters (53/35)
500m Row
15 Chest to bar pull-ups
1200m Bike
10 Power Cleans (185/123)

 

For time

…Rest 3:00…

1:00 Ski erg for max calories

 

 

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Monday, 05 July 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!  This is the only class time.

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

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Friday, 02 July 2021

A shout out to a couple of my OG’s! It is hard to believe you have survived over 12 years with me!!

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:

MPCF Board WOD

“300”

25 Pull-Ups

50 Deadlifts (135/93)

50 Push-ups

50 Box Overs (24/20″)

50 Kettlebell Swings (53/35)

50 Thrusters (65/45)

25 Pull-Ups

 

For Time

Compare to Saturday, 19 December 2015

 

 

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Wednesday, 30 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:

3-Person Team WOD

As a team of 3, complete as many rounds and reps as possible in 20 minutes of*

5 Hang power cleans (155/103)

7 Toes to bar

9 Bar over burpees

 

*Teammate A performs a full round of above, while teammate B rows for max calories and teammate C rests.  Teams rotate once teammate A is done with one full round.  At that point teammate A will row, teammate B will rest, and teammate C will perform one full round.

 

For two scores, total rounds and total calories

 

Strength:

Deadlift

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

5 @ 80%

5 @ 80%

5 @ 80%

5 @ 80%

 

For quality

 

 

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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

 

 

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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

 

 

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Tuesday, 22 June 2021

Conditioning:

50/40 Calories rowed

5 Rope climbs

10 Devil presses (2×50/35)

50′ Double dumbbell overhead walking lunges (50/35)

 

For time

(12:00 cap)

 

Strength:

Front squats

11 @ 35% of 1-rm

9 @ 45%

11 @ 55%

9 @ 65%

11 @ 75%

 

For quality at each load. Work on cycling through big sets, MAINTAINING good form.

 

 

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