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Friday, 22 September 2023

21 September 2023 by Leave a Comment

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Gymnastics WOD, Lifting, Strength/Speed

Thursday, 21 September 2023

20 September 2023 by Leave a Comment

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Sprint Drills:

Run 400m*

Rest/walk 300m

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace by 0:05 and increase the rest distance to 300m.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

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Filed Under: CFE, Iron Club, Lifting, Monostructural

Wednesday, 20 September 2023

19 September 2023 by 5 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning 1:

100m “Rowling”*

Penalty burpees

1:00 Rest

5 Rounds

(10:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under the 100m mark is the number of penalty burpees the athlete must complete (max of 5 penalty burpees each round).

 

Conditioning 2:

20 Burpee box overs (24/20″)

15 Calories row/ski*

10 Alternating dumbbell snatches (70/50)

 

2 rounds for time

 

…rest until 10:00 mark, then…

 

10 Alternating dumbbell snatches (70/50)

15 Calories row/ski*

20 Burpee box overs (24/20″)

 

2 rounds for time

(12:00 cap)

*one round row, one round ski or bike

 

 

 

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Filed Under: 11-20 min, 20+ min, Bodyweight, CFE, Gymnastics WOD, Lifting, Monostructural

Tuesday, 19 September 2023

18 September 2023 by 4 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

200m Run

10 Alternating dumbbell squat snatches (50/35)

50-ft Double overhead dumbbell carry (2 x 50/35)

 

4 Rounds for time

(12:00 cap)

 

Strength:

Snatch technique work

3 @ 55% of 1-rm snatch

2 @ 60%

1 @ 65%

3 @ 55%

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 70%

 

For quality

 

 

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Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Lifting, Monostructural, Skill

Monday, 18 September 2023

17 September 2023 by 10 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone invited and no fitness experience needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

2023 WODAPALOOZA Online Qualifier WOD 1

As many rounds and reps as possible** in 15 minutes of:

10-8-6-4-2

Front squats*

Bar-over-burpees

Toes to bar

 

For score

*Front squat weights:

Round 1: (95/63)

Round 2: (135/93)

Round 3: (155/103)

Round 4: (185/123)

Round 5: (225/143)

 

**This workout starts with the athlete standing tall facing their barbell. At the start of the clock, the athlete will perform round 1 of 10 front squats, 10 lateral burpees over the bar and 10 toes to bar, at the ROUND 1 WEIGHT, then 8 front squats, 8 lateral burpees over the bar and 8 toes to bar, at the ROUND 1 WEIGHT, then 6 front squats, 6 lateral burpees over the bar and 6 toes to bar, at the ROUND 1 WEIGHT, then 4 front squats, 4 lateral burpees over the bar and 4 toes to bar, at the ROUND 1 WEIGHT, to finalize with 2 front squats, 2 lateral burpees over the bar and 2 toes to bar, at the ROUND 1 WEIGHT.

Upon completion of round 1, the athlete will adjust their weights for round 2 and move on to perform round 2 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 2 WEIGHT.

Upon completion of round 2, the athlete will adjust their weights for round 3 and move on to perform round 3 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 3 WEIGHT.

Upon completion of round 3, the athlete will adjust their weights for round 4 and move on to perform round 4 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 4 WEIGHT.

Upon completion of round 4, the athlete will adjust their weights for round 5 and move on to perform round 5 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 5 WEIGHT.

If athletes complete 10-8-6-4-2 at the final weight, they will AMRAP in the same fashion at the final weight starting again at 10 reps working down to 2 reps.

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Saturday, 16 September 2023

15 September 2023 by 1 Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Midwest Fall Classic 2023 WOD 3 “Twice is Nice”

Partner WOD

30 Deadlifts (275/203)

40 Shoulder to overhead (135/93)

50 Wall ball shots (25/20)@(10/9′)

100 Double-unders

 

2 Rounds for time

(15:00 cap)

 

…Rest until the 16:00 mark immediately into…

2:00 Max reps snatches (185/123)

 

For score

 

 

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Filed Under: 11-15 min, 16-20 min, Competition WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Wednesday, 13 September 2023

12 September 2023 by 8 Comments

Join us for a FREE trial class this Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Strength

Deadlift

5 @ 50% of 1-Rm

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

10 @ 55%

10 @65%

 

For Quality

 

Conditioning

Partner WOD

Midwest Fall Classic 2023 WOD 4  “Fried”

As many reps as possible in 10-minutes of the following:

50 Hang power cleans (135/93)

50 Bar facing burpees

50 Toes to bar

 

For scores*

*While one partner is working on the 50-50-50, the other partner is rowing for max calories. Partners may switch as needed

Score 1 is max reps and Score 2 is max calories

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD

Monday, 11 September 2023

10 September 2023 by 12 Comments

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Friday, 09 September 2022

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Lifting, Monostructural, Strength/Speed

Friday, 08 September 2023

7 September 2023 by 9 Comments

The brave “Laborers” of Labor Day 2023!

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Shoulder Press

5 @ 55% 1-RM Shoulder Press

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

10 @ 60%

10 @ 65%

 

For quality

 

Conditioning:

15 Calories skied

15 Thrusters (95/63)

12 Calories biked

12 Thrusters (115/83)

9 Calories rowed

9 Thrusters (135/93)

 

For time

 

 

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Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Wednesday, 06 September 2023

5 September 2023 by 7 Comments

“I am not resting Coach! I am counting how many rounds I am not going to do!” 🙂

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Buy-in:

300m Row

For time

 

…rest 3-minutes, then…

10 Burpees-over-bar

5 Clusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 3-minutes, then…

Sell-out:

900m Bike

For time

 

 

Strength:

October 2023 Festivus Games WOD 2

“It’s So Complex!”

Find the heaviest success in 7-minutes of the following complex:

3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats

 

For load

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Hybrid, Lifting, Monostructural, Strength/Speed

Monday, 04 September 2023

3 September 2023 by 4 Comments

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Be advised, this is a longer WOD. There will be 15 minutes at the beginning of class for general warm-up.

If you want more, the gym will be open at 0830 for extra warm-up.

Conditioning:

“12 Labors of MP” (Partner* edition)

100 Calories biked

100 Stationary barbell lunges (95/63)

100 Pull-ups

100 Double unders

100 Bar-over-burpees

100 Handstand push-ups

100 Calories skied

100 Kettlebell swings (53/35)

100 Hang squat cleans (95/63)

100 Crossover single unders

100 Sit-ups

909m Row*

 

For time

*Equal work, one working at a time. Teams chose where to put the row.

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Holiday WOD, Lifting, Monostructural, Partner WOD

Saturday, 02 September 2023

1 September 2023 by Leave a Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

6 Power snatches (135/93)

6 Overhead squats

Max rep burpee pull-ups in the remaining time

 

5 sets for score

Rest 2:00 between rounds

 

Strength:

Bench Press

5 @ 65%

4 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

 

For quality

 

 

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Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Skill

Thursday, 31 August 2023

30 August 2023 by Leave a Comment

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Sprint Drills:

Run 400m*

Rest/walk 100m

 

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the rest distance by 100m.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Monostructural

Tuesday, 29 August 2023

28 August 2023 by 2 Comments

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD

16 rounds, alternating rounds of:

1 Bar muscle-up

2 Deadlift (315/213)

3 Handstand push-ups

 

For time

(15:00 cap)

 

…then at the 18-minute mark, perform…

8 rounds, alternating exercises

1 Power clean (205/133)

10 Push-ups

15 Wall-ball shots (20/14) @ (10/9′)

 

For time

(10:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Skill, Strength/Speed
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