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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

Thursday, 18 January 2024

17 January 2024 by Leave a Comment

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!

 

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

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*. 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

Monday, 15 January 2024

14 January 2024 by 8 Comments

Join us 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:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, January 16 2023

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

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Filed Under: 20+ min, Bodyweight, Chipper, Hero WOD, Holiday WOD, Lifting

Thursday, 11 January 2024

10 January 2024 by 1 Comment

Join us this Friday, 12 Jan for a FREE class!

No experience is needed! Everyone welcome!

Register HERE for the 2024 CrossFit Open!

 

Sprint Drills:

Bike 1200m

Slow roll 600m

 

8 rounds for time pace control

 

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

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*. 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, 10 January 2024

9 January 2024 by 8 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

 

Conditioning:

2 Rounds of:

9 Deadlifts (275/183)

6 Strict handstand push-ups

 

…Rest 3 minutes and then…

 

2 Rounds of:

15 Deadlifts (225/153)

50′ Handstand walk

 

…Rest 3 minutes and then…

 

2 Rounds of:

21 Deadlifts (185/123)

15 Handstand push-ups

 

For time

 

 

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

Tuesday, 09 January 2023

8 January 2024 by 10 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

 

Conditioning:

CrossFit Games Open WOD 14.1

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

30 Double-unders

15 Power snatches (75/53)

 

For score

Compare to Saturday, 01 March 2014

 

…Rest 6-minutes and then…

 

Every minute on the minute, for 8 minutes, complete the following:

Odd minutes: 15 V-ups

Even minutes: One max set unbroken toes-to-bar

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, CrossFit Games WOD, EMOM, Gymnastics WOD, Lifting, Skill

Monday, 08 January 2023

7 January 2024 by 7 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

 

Conditioning:

24 Pull-ups

24 Back squats* (75/53)

24 Bar-facing burpees

 

…Rest 1:00 then…

 

16 Chest-to-bar pull-ups

16 Front squats (95/63)

16 Bar-facing burpees

 

…Rest 1:00 then…

 

8 Bar muscle-ups

8 Overhead squats (115/78)

8 Bar-facing burpees

 

For time

(14:00 time cap)

*The bar must be cleaned and then placed on the back for back squats

 

Strength:

Zombie Front Squats

3 @ 60% of 1-rm front squat

3 @ 65%

3 @ 68%

3 @ 70%

3 @ 73%

 

For quality

 

 

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Filed Under: 11-15 min, Gymnastics WOD, Hybrid, Lifting
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