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Friday, 08 March 2024

7 March 2024 by 2 Comments

MP Masters eagerly watching the 24.2 announcement!!

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

Option 2:

2024 CrossFit Games Open WOD 24.2 Strategy and Practice

Several options will be discussed at the gym for this option

 

Option 3:

Endurance:

2:00 Bike

2:00 Row

2:00 Ski

2:00 Rest

 

4 Rounds for quality and pacing

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural

Wednesday, March 06 2024

5 March 2024 by 6 Comments

“Red, White, and Blue, It’s the OPEN Debut!”

Take the CrossFit  Judges Course HERE!

 

Conditioning:

15/12 Calories biked

12 Double dumbbell deadlifts (2 x 50/35)

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

 

4 Rounds for time

(12:00 cap)

 

Strength:

Pause Front Squat*⇒ Front Squat

1 Pause Front Squat ⇒ 5 Front Squat @ 70% of 1-rm front squat

1 Pause Front Squat ⇒ 3 Front Squat @ 75%

1 Pause Front Squat ⇒ 1 Front Squat @ 80%

1 Pause Front Squat ⇒ 1 Front Squat @80%

 

For quality

*2 second pause in the bottom of squat

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Hybrid, Lifting

Tuesday, 05 March 2024

4 March 2024 by 7 Comments

Take the CrossFit  Judges Course HERE!

 

Conditioning:

Every minute on the minute, for 8 minutes, perform:

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

Even minutes: 12/10 Calories biked

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Toes-to-bar

Even minutes: 12 Box jump overs (24/20″)

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 10 Thrusters (95/63)

Even minutes: 12/10 Calories biked

 

For completion

 

 

Post results and experiences to comments

Filed Under: 20+ min, 6-10 min, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting

Thursday, 29 February 2024

28 February 2024 by Leave a Comment

Throwback Thursday from 2018

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Sprint Drills

1:00 Bike for calories

Rest 3:00

 

10 rounds for total calories

 

Open Gym

1200-1330

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

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

 

MP Iron Club

1700-1830

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*. Various 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 application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Wednesday, 28 February 2024

27 February 2024 by 6 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

10 reps @ 50%

10 reps @ 60%

10 reps @ 70%

 

For quality

 

Conditioning:

5-4-3-2-1 rep rounds of:

Deadlifts (275/183)

Strict handstand push-ups

 

2 round* for time

(13:00 cap)

*Rest 3:00 between rounds

 

 

Post results and experiences to comments

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

Monday, 26 February 2024

25 February 2024 by 5 Comments

Throwback to 2017 Open 17.1 when DB snatches were introduced!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

Complete as many reps as possible in 6-minutes of:

2-4-6-8-10-12….

Clean and Jerk (115/73)

Chest-2-bar pull-ups

 

For score

 

…rest 4:00, then…

 

14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of:

Clean and Jerk (155/103)

Bar-facing-burpees

 

For time

 

 

Post results and experiences to comments

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

Friday, 23 February 2024

22 February 2024 by 7 Comments

Join us TODAY, Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2 Bar muscle-ups

3 Wall-walks

4 Deadlifts (315/223)

 

10 Rounds for time

(20:00 cap)

Compare to Monday, 01 May 2023

 

 

Post results and experiences to comments

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

Thursday, 22 February 2024

21 February 2024 by Leave a Comment

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Sprint Drills

2:00 Row for calories

Rest 2:00

 

8 rounds for total calories

 

Open Gym

1200-1330

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

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

 

MP Iron Club

1700-1830

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*. Various 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 application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Wednesday, 21 February 2024

20 February 2024 by 2 Comments

Ladies of Galantine’s 2024!

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

5 reps @ 30%

5 reps @ 45%

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

 

For quality

(each set performed on a 2:00 clock)

 

Conditioning:

Complete as any reps as possible in 7-minutes of:

4 Double dumbbell thrusters (2×50/35)

6 Toes-to-bar

24 Double unders

 

…rest 4-minutes, then…

 

Complete as any reps as possible in 7-minutes of:

50-ft Double dumbbell front rack walking lunges (2×50/35)

9 Box jumps (24/20″)

3 Strict handstand push-ups

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill

Tuesday, 20 February 2024

19 February 2024 by 3 Comments

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

3 Rounds of:

12 Power cleans (115/73)

12 Shuttle runs (50-ft)

 

…Rest 3-minutes and then…

 

3 Round of:

12 Deadlifts (205/133)

250m Row

 

…Rest 3-minutes and then…

 

3 Rounds of:

16/12 Calorie bike

50-ft Handstand walk

 

For time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural

Friday, 16 February 2024

15 February 2024 by 4 Comments

Solving the world’s problems post-WOD! 😉

 

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Every 2-minutes on the minute, for 10 rounds (20:00 total) perform:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 01 April 2019

Endurance:

3-Person Team WOD

15:00 Max calories rowed/biked/skied*

 

For score

*Team must chose to either row, bike, or ski and then stay on the same machine throughout

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, CFE, Couplet/Triplet, EMOM, Lifting

Thursday, 15 February 2024

14 February 2024 by Leave a Comment

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Sprint Drills

1:00 Row for meters

Rest 2:00

 

15 rounds for total meters

 

Open Gym

1200-1330

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

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

 

MP Iron Club

1700-1830

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*. Various 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 application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Wednesday, 14 February 2024

13 February 2024 by 7 Comments

Throwback: Coach Sarah’s first Open, March 2016!

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Happy Valentine’s Day!

 

Conditioning:

Partner WOD*

“Add a little love”

30-minute AMRAP

1 Pull-up

1 Deadlift (135/93)

1 Burpee-over-bar

1 Power clean (135/93)

1 Calorie biked or skied

 

For Score

Compare to Wednesday, 23 February 2022

*Add one rep to each exercise each round. Partners alternate exercises.

 

 

Post results and experiences to comments

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

Tuesday, 13 February 2024

12 February 2024 by 7 Comments

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

30/24 Calories skied

30 GHD Sit-ups

30/24 Calories biked

20 Strict pull-ups

30/24 Calories rowed

15 Strict handstand push-ups

 

For time

(15:00 cap)

 

Strength:

Back Squat

7 @ 25%

6 @ 40%

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural
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