Monday, 10 February 2020

 

General warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 Knees-2-Elbows

10 Handstand push-ups

50 Jump rope

 

Conditioning A:

Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories Rowed

8 Burpee Box Overs (24/20″)

8 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Front Squat

1 minute to complete 15 reps Front Squat @ (65/43)

1 minute rest

1 minute to complete 12 reps Front Squat @ (105/73)

1 minute rest

1 minute to complete 9 reps Front Squat @ (155/103)

1 minute rest

1 minute to complete 6 reps Front Squat @ (205/133)

1 minute rest

1 minute to complete max rep Front Squat @ (245/163)

 

For score

Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.

 

Conditioning B:

12-9-6-3 rep rounds for time of:

Pull-ups

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

 

Mobility:

Couch Stretch

Supine Shoulder Extension

Calf Stretch

One Arm Lat Lean

 

Royal Huddleston Burpee Challenge:

Day 8*

*See Day 1 for rules

 

 

Post scores, time, and experiences to comments

Saturday, 08 February 2020

 

Conditioning:

Partner WOD

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

10 Deadlifts (225/153)

10 Wall-ball shots (25/20) @ (10/9′)

10 Plate push-ups

 

For score

*Partners alternate exercises

 

Flexibility:

Middle splits

Plow

Side splits

 

Royal Huddleston Burpee Challenge:

Day 6*

*See Day 1 for rules

 

 

Post results and experiences to comments

Friday, 07 February 2020

 

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 30 minutes of:

2 Muscle-ups

4 Handstand push-ups

6 Kettlebell swings (72/53)

 

For score

*Partners alternate complete rounds

 

Mobility:

Reclined spinal twist

Saddle sit

Elevated cat

 

Royal Huddleston Burpee Challenge:

Day 5*

*See Day 1 for rules

 

 

 

Post results and experiences to comments

Wednesday, 04 February 2020

Sorry for late notice, but night class tonight is canceled due to weather conditions.

No Iron Club this Thursday. Back to normal next Thursday.

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Conditioning:

20 Alternating box step-ups (20″)(75/50)*

15 Chest-2-bar pull-ups

15 Calories biked

Rest 90 seconds

 

5 rounds for time

*Using one DB, and hold however athlete chooses. Time is equal to total time minus 6 minutes of rest.

 

Mobility:

Couch stretch

Overhead distraction

Spine smash

 

Royal Huddleston Burpee Challenge:

Day 3*

*See Day 1 for rules

 

 

 

Post results and experiences to comments

Friday, 31 January 2020

 

“Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Wednesday, 12 December 2018

 

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

Post results and experiences to comments

Tuesday, 28 January 2020

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Row 250m

Rest 1:00

Row 500m

Rest 2:00

Row 750m

Rest 3:00

Row 750m

Rest 2:00

Row 500m

Rest 1:00

Row 250m

 

For total sprint time

(Sprint time = total time – 9:00 of rest)

 

Strength:

4-4-4-4 @ 80% 1RM

Front Squats

 

Specific warm-up:

7 @ 25%

6 @ 40%

5 @ 55%

5 @ 70%

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Saturday, 25 January 2020

 

Conditioning:

3-person team WOD*

“The Ape’s 44”

Buy-in:

1976 meter row

…then…

44 Thrusters (95/63)

44 Pull-ups

44 D-Ball Cleans (100/80)

44 Burpee box jump overs (20″)

44 Toes-2-bar

44 Wall-ball shots (25/20) @ (10/9′)

44 Squat cleans (135/93)

44 Kettlebell swings (72/53)

44 Handstand push-ups

44 Deadlifts (225/153)

…then…

Sell-out:

122 calories biked

 

For time

*Equal work as best as possible. Only one bar is to be used. Athlete must change weight throughout the WOD. If team is co-ed, two bars are allowed.

 

Mobility:

Reclined spinal twist

Half straddle

Pike

Butterfly

Low dragon

 

 

Post results and experiences to comments

Tuesday, 21 January 2020

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Row 400m

Rest 3-5 minutes

 

5 rounds for scores

Score A – Fastest 400m

Score B – Total 2000m time

Score C – Total elapsed time, including rest

This is a variation of Row’d Royalty 20.1. If you are registered for Row’d Royalty, you may perform it as they allow it. Otherwise, stick to the more limited rest times.

 

Strength:

4-4-4-4 @ 80% 1RM

Deadlift

 

Specific warm-up:

7 @ 25%

6 @ 40%

5 @ 55%

5 @ 70%

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Monday, 20 January 2020

Flashback to 2014!

 

Conditioning:

Complete as many rounds and reps as possible in 25-minutes of:

10 Toes-2-Bar

20 Calories biked

30-ft Handstand Walking*

20 Alternating Pistols

10 Plate push-ups*

 

For Score

*Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a plate. The only thing allowed to touch is your chest to an abmat that is between the hand plates.

 

Mobility:

Saddle sit

Twisted cross

Spine smash

Overhead distraction

 

 

Post results and experiences to comments

Saturday, 18 January 2020

 

Conditioning:

“Angry Girls”

Buy-in:

Run 1-mile

…then…

Time with Lola:

30 Double unders

20 Knees-2-elbows

10 Handstand push-ups

Time with Nancy:

400m Run

15 Overhead squats (95/63)

Time with Kelly:

Run 400m

30 Box jumps (24/20″)

30 Wall-ball shots (20/14) @ (10/9′)

Time with Helen:

Run 400m

21 Kettlebell swings (53/35)

12 Pull-ups

Time with Grace/Isabel:

20 Ground-2-overhead (95/63)

…then…

Sell-out:

30 Bar-over-burpees

 

For time

 

 

Post results and experiences to comments

Monday, 13 January 2020

Strong work team for performing all 6 WOD’s in under 6 hours!

Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂

Strength & Conditioning:

10-9-8-7-6-5-4-3-2-1 Front Squats*

10-20-30-40-50-60-70-80-90-100 Double Unders

 

For Quality and Time

*Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep is allowed.

Weights at each rep count:

10 & 9: 50-55% 1RM clean

8 & 7: 60-65%

6 & 5: 70-75%

4 & 3: 80-85%

2 & 1: 90+%

 

Mobility:

Quad smash

Reclined spinal twist

Couch stretch

Calf smash

 

 

Post results and experiences to comments

Wednesday, 08 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

Click here to read the bio for Patrolman Christopher Mark Goodell

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

10 Wall-ball shots

10 KB swings

10 Burpees

 

Conditioning:

Hero WOD

“Goodell”

400m Run

20 Wall-ball shots (20/14) @ (10/9′)

14 Kettlebell swings (53/35)

38 “X”

 

5 rounds* for time

X=Round 1: Push-ups, Round 2: Squats, Round 3: Pull-ups, Round 4: Alternating lunges, Round 5: Burpees

*For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

 

 

Post results and experiences to comments

Tuesday, 07 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

As many calories as possible in 35-minutes of:

Bike, Rower, and Ski Erg*

 

For score

*Every 5 minutes, athletes MUST change apparatus. Equipment dependent, Ski erg must be used at least once. You will have 1 minute to switch/rest after each 5 minutes of work. Rest is included in the 35-minute total.

 

Flexibility/Mobility:

Couch Stretch

Hip Capsule

Child’s Pose with Shoulders

 

 

Post results and experiences to comments

Monday, 06 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 Sit-ups

7 Squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Walking Lunges

40m D-ball high carry

Bike 15/12 Calories

 

Specific Warm-up:

2 cycles of Burgener Clean warm-up

7 HPC (45/33)*

8 Lunges

7 S2OH

 

5 HPC (65/43)

6 Lunges

5 S2OH

 

3 HPC (85/53)

4 Lunges

3 S2OH

 

2 HPC (95/63)

2 Lunges

2 S2OH

 

*Warn-up weights shown are for an Rx load athlete. Adjust as needed.

 

Strength & Conditioning:

Every minute on the minute for 15-minutes, perform†:

5 Hang power cleans*

6 Alternating front rack lunges

7 Shoulder-2-overhead**

 

For successful completion each minute and max additional reps**

†At the start of each minute, perform one round only, then rest the remainder of the minute. Continue this through the 15 minutes. After every 5 minutes, increase the load ONLY IF you were successful each of the 5 previous rounds. If you missed one, you have to stay at the same load, and then you can increase the load after the next 5 minute mark. On the last round, **perform max additional reps of S2OH with the remainder of the minute.

*Weights:

Minutes 0-5: Rx (75/53), 55+ (65/43)

Minutes 5-10: Rx (95/63), 55+ (75/53)

Minutes 11-15: Rx (115/73), 55+ (95/63)

 

 

Mobility:

Sink mobilization

Spine smash

Couch stretch

 

 

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