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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

 

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

Monday, 12 February 2024

11 February 2024 by 5 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:

Partner WOD

21/18 Calories rowed

15 Burpees over rower

9 Clean & Jerks (115/73)

 

10 rounds* for time

(40:00 cap)

*Partners alternate rounds

 

 

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

Friday, 09 February 2024

8 February 2024 by 6 Comments

Join us on TODAY 09 Feb at any class for FREE!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Snatch OR Clean and jerk (athlete’s choice)

On an EMOM clock:

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

 

Conditioning:

As many rounds and reps in 7-minutes of the following:

1 Squat snatch (135/93)

3 Power clean and jerk (135/93)

5 Box jump overs (30/24″)

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Lifting, Strength/Speed

Wednesday, 07 February 2024

6 February 2024 by 5 Comments

Join us on Friday, 09 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:

100m Sprint

50-ft Handstand walk

100m Sprint

2:00 Rest

 

3 Rounds for time

(15:00 cap)

 

Strength:

Front squat (on E2MOM clock)

5 @ 65% of 1-Rm front squat

5 @ 70%

4 @ 75%

4 @ 80%

3 @ 85%

 

For quality

 

 

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

Saturday, 03 February 2024

2 February 2024 by 5 Comments

 

Join us on Saturday, 03 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:

For max reps,  1-minute work at each station, 1-minute transition:

Rope climbs (13-ft)

D-ball cleans (100/70)

Overhead squats (125/83)

Calories rowed

Double dumbbell shoulder to overhead (2 x 50/35)

2:00 Rest

 

3 Rounds for total reps

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Bring a Friend WOD, EMOM, Lifting

Wednesday, 31 January 2024

30 January 2024 by 10 Comments

Join us on Saturday, 03 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:

6-5-4-3-2-1-2-3-4-5-6

Thrusters ((135/93)

12-10-8-6-4-2-4-6-8-10-12

Chest-to-bar pull-ups

 

For time

(25:00 cap)

 

 

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Filed Under: 11-20 min, Couplet/Triplet, Gymnastics WOD, Lifting

Tuesday, 30 January 2024

29 January 2024 by 5 Comments

Join us on Saturday, 03 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:

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

20/16 Calories rowed

25-ft Double dumbbell front rack lunges (2 x 50/35)

20/16 Calories biked/skied

25-ft Double dumbbell front rack lunges

 

For score

(50/42 points per round. Each 5-ft of lunges worth 1-point)

Strength:

Deadlift (on an E2MOM clock)

5 @ 40% 1-Rm deadlift

4 @ 50%

3 @ 60%

3 @ 70%

5 @ 80%

5 @ 80%

5 @ 80%

 

For quality

 

 

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

Saturday, 27 January 2024

26 January 2024 by 1 Comment

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

20 Shuttle runs (25-ft down AND back = 1 rep)

10 Double dumbbell thrusters (2 x 50/35)

5 Bar muscle-ups

4:00 Rest

 

4 Rounds for time

(35:00 cap)

 

 

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Filed Under: 20+ min, Couplet/Triplet, Lifting, Skill

Friday, 26 January 2024

25 January 2024 by 7 Comments

Join us today, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

 

Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.

 

Conditioning:

Hero WOD

“Felix the cat”

9 Burpees

9 Box jumps (24/20″)

9 Pull-ups

9 Thrusters (85/53)

9 Toes-2-bar

 

6 rounds for time*

*If you have a vest (20/14), wear it.

Compare to Monday, 12 August 2019

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Hero WOD, Lifting

Thursday, 25 January 2024

24 January 2024 by Leave a Comment

Join us on Friday, 26 January 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 Bike sprint starts*

Rest 2:00

 

8 rounds for total calories

*10-second hard start, holding a tough pace for the remaining time

 

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.

 

 

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

Wednesday, 24 January 2024

23 January 2024 by 11 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

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

1000m Bike or 400m ski

50-ft Single-arm dumbbell overhead walking lunge (right) (50/35)

20 Toes to bar

50-ft Single-arm dumbbell overhead walking lunge (left) (50/35)

20 Lateral burpees over dumbbell

20 Alternating dumbbell snatches (50/35)

 

For score

*Every 10m is a rep on machines. Every 5-ft is a rep on the lunges.

 

 

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Filed Under: 16-20 min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Monostructural

Tuesday, 23 January 2024

22 January 2024 by 7 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Complex: 1 Power snatch ⇒ 1 Hang power snatch

1 Complex @ 60% of 1-Rm snatch

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 75%

 

For quality

 

Conditioning:

18/14 Calories biked/rowed/skied*

70 Double unders

18/14 Calories biked/rowed/skied*

1:00 Rest

 

5 Rounds for time

(19:00 cap)

*Athlete must row twice, bike twice, and ski once

 

 

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Filed Under: 16-20 min, CFE, Couplet/Triplet, Lifting, Monostructural

Monday, 22 January 2024

21 January 2024 by 6 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

On a 3-minute clock, perform:

250/200m Row

20 Box jump overs (24/20″)

Max reps squats* in remaining time (115/78)

 

5 Rounds for score, rest 3:00 between rounds

*Odd sets perform overhead squats, even sets perform front squats

 

 

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Filed Under: 0-5 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural

Friday, 19 January 2024

18 January 2024 by 9 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

10 Toes to bar

25-ft Handstand walk

10 Ground to overhead* (95/63)

Rest 2:00

 

8 rounds for time

*Rounds 1-4 = Power snatch, rounds 5-8 = Power clean & jerk

 

 

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