Tuesday, 20 July 2021

 

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

 

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/73)

Run 400m

21 Deadlifts (225/153)

Row 750m

42 Sit-up Slammers (12/8) @ 2m

Run 800m

21 Thrusters (115/73)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

 

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Friday, 16 July 2021

 

Conditioning:

Complete as many rounds and reps as possible in 1-minute of:

Alternating dumbbell snatches (50/35)

Front squats (135/93)

Rope climbs

Sit-ups

Single-arm devil press (50/35)

 

3 rounds* for score

*Rest 1:00 between rounds

 

Strength:

Shoulder Press*

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

*No racks are authorized. Athlete must clean load each set.

 

 

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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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Saturday, 03 July 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. 

 

Skill:

4 Negative pull-ups w/ 4-sec count down

Rest 1:00

 

5 sets for quality

 

Conditioning:

Row 800m

15 Power Cleans (95/63)

15 Abmat Butterfly Sit-up

Bike 1200m

20 Shoulder to Overhead (95/63)

20 Kettlebell goblet squats (53/35)

Row 400m

25 Hand-release Push-ups

25 Box Overs (24/20″)

Bike 600m

30 Weighted stationary lunges (45/35)

30 Double Unders

 

For Time

Compare to Saturday, 23 January 2021

 

 

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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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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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Tuesday, 15 June 2021

Endurance:

Bike 50/40 calories @ 90% 6-min pace

25 Burpees-over-bar

Row 50/40 calories @ 90% 6-min pace

Rest 2:00

Bike 40/32 calories @ 94% 6-min pace

30 Sit-ups

Row 40/32 calories @ 94% 6-min pace

Rest 2:00

Bike 30/24 calories @ 98% 6-min pace

25 Wall-ball shots (20/14) @ (10/9′)

Row 30/24 calories @ 98% 6-min pace

Rest 2:00

Bike 20/16 calories @ 100% 6-min pace

30 Push press (75/53)

Row 20/16 calories ALL OUT

 

For time

 

 

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Saturday, 12 June 2021

 

Conditioning:

Buy-in:

40/32 Calories ski erg

…then…

10-20-30-40 rep rounds of:

Alternating dumbbell snatches (50/35)

Calories rowed

Sit-ups

Calories biked

 

For score

(20:00 min cap)

 

Strength:

Power Snatch

7 @ 35% of 1-rm snatch

9 @ 45%

11 @55%

9 @65%

7 @ 75%

 

For quality at each load. Work on cycling through sets of 4-7, MAINTAINING good form.

 

 

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Wednesday, 09 June 2021

Bring-a-Friend Wednesday

Come join us for a free WOD! All class times are an option: 0530, 0630, 0845, 1200, 1730.

Conditioning:

“Giant Speed Jenga”

As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block. Repeat this process until the tower collapses. Reset it, and repeat.

Complete as many rounds in 30 minutes of:

1 – 20 Partner Volleyball Throws (20/16/14)

2 – 10 Handstand Push-ups

3 – 20 Partner Sit-up WB Throws @ 10′ (20/16/14)

4 – 10 Partner Pistols

5 – 20 Partner Med Ball Twist (20/16/14)

6 – 10 Partner Plank Push-up Claps

7 – 20 Partner Box Jumps (20″)

8 – 6 x 100m Partner Run Sprints

Blank – 4 Burpees (each)

Collapse – 4 x 200m Partner Row Sprints

 

 

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Saturday, 05 June 2021

 

Conditioning:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP alternating exercises of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP alternating exercises of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP alternating exercises of:

1 Power Cleans (185/123)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then perform with equal work:

20 Synchronized Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Synchronized Burpees

 

For time

 

 

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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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Monday, 31 May 2021

 

Join us Memorial Day at 0930 for a Hero WOD and BBQ!

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Memorial Day WOD

“The Seven” (3-person team style)

21 rounds of:
7 Handstand push-ups
7 Thruster (135/93)
7 Knees-2-Elbows
7 Deadlift (245/163)
7 Burpees
7 Kettlebell swings (72/53)
7 Pull-ups

 

For Time

-Team members alternate rounds. Each team member must complete 7 rounds.

 

 

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Saturday, 29 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

As many reps as possible in 20:00 of*

7 Burpees

6/4 Calories biked

3 Right-arm dumbbell hang clean and jerk (50/35)

3 Left-arm dumbbell hang clean and jerk (50/35)

 

For total score

*Partners switch after each full round.

 

Strength:

Push Jerk

7 @ 35% of 1-rm clean and jerk

9 @ 45%

11 @55%

9 @65%

7 @ 75%

 

For quality and load

 

 

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Saturday, 15 May 2021

 

Conditioning:

As many rounds and reps as possible in 20:00 of the following:

12/10 Calories rowed

9 Wall ball shots (20/14)@(10/9′)

1 Barbell complex* (155/103)

 

For score

*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC. The S2OH can be connected to the second HPC. But MUST finish in the fully locked out position.

 

Strength:

Shoulder Press

Every 2-minutes, on the minute, perform the following sets:

9@25% of your 1-rm shoulder press

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

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