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Monday, 09 December 2019

8 December 2019 by 6 Comments

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!

 

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

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Deadlifts @ (95/65)*

7 @ (155/105)

5 @ (205/135)

3 @ (250/165)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM.

 

Conditioning:

“Nutts”

10 Handstand Push-ups

15 Deadlifts (250/165)

25 Box Jumps (30/24″)

50 Pull-ups

100 Wall-ball Shots (20/12) @ (10′)

200 Double Unders

Run 400m with weight (45/25)

 

For time

Compare to Friday, 12 August 2011

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Hero WOD, Lifting, Mobility, Monostructural

Friday, 06 December 2019

5 December 2019 by 4 Comments

Friday night class is canceled this week  sorry for any inconvenience.

 

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 KB swings

 

Skill:

300m Row*

For Time

…rest 5 minutes, then repeat

*All out effort

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

Compare to Monday, 17 December 2018

 

Mobility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 11-20 min, CFE, Hybrid, Mobility, Monostructural

Wednesday, 04 December 2019

3 December 2019 by 3 Comments

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Conditioning:

“I Won’t Give Up”

45 Sit-ups

200m Sprint

35 Box Jumps (24/20″)

200m Sprint

25 Pull-ups

200m Sprint

35 Grasshoppers

200m Sprint

45 Double Unders

200m Sprint

 

2 rounds for time

Compare to Friday, 02 December 2016

 

Flexibility:

Right Straddle

Left Straddle

Center Straddle

Supine Shoulder Extension

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Mobility, Monostructural

Monday, 02 December 2019

1 December 2019 by 1 Comment

Congrats to Christa and Burris for their successful completion of CF-L1!

Great job Coach Christa and Coach Burris!

 

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

10 PVC overhead squats

 

Conditioning:

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

10 Overhead squats (95/63)

10 Toes-2-bar

400m Run

 

For score

 

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post results and experiences to comments

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

Saturday, 30 November 2019

29 November 2019 by 8 Comments

 

Conditioning:

Partner WOD

20 rounds* of:

7 Thrusters (95/63)

7 Strict Pull-ups

7 Burpees-over-Bar

 

For time

*Alternate complete rounds

 

…rest 1:00 from completion of last rep, then…

Sell-out:

200 Calories Biked

For time

 

Flexibility:

Saddle sit

Half straddle left

Half straddle right

Butterfly

Reclined spinal twist

 

 

Post results and experiences to comments

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

Friday, 29 November 2019

28 November 2019 by 3 Comments

Classes Friday are at 0630, 0900 and 1200

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 23 November 2018

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

Flexibility/Mobility:

Saddle Sit

Elevated Cat

Low Dragon

Child’s Pose w/ shoulders

 

 

Post time and burpee count to comments

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

Tuesday, 26 November 2019

25 November 2019 by 5 Comments

 

Endurance:

Run 200m

rest 2:00*

Run 400m

rest 2:00

Run 600m

rest 2:00

Run 800m

rest 2:00

Run 600m

rest 2:00

Run 400m

rest 2:00

Run 200m

 

For total sprint time

(total time – 12:00 of rest)

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

Flexibility:

Couch stretch

Left split

Right split

Pike

Twisted cross

Shoulder fold

 

 

Post results and experiences to comments

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

Monday, 25 November 2019

24 November 2019 by 4 Comments

 

Conditioning:

“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed

 

For time

Compare to Friday, 20 September 2019

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Hybrid, Mobility, Monostructural

Saturday, 23 November 2019

22 November 2019 by 4 Comments

 

Metcon:

Partner WOD

Part 1:

6 alternating rounds for time of:

10 Shoulder-2-Overhead (95/63)

10 Toes-2-Bar

(4:00 cap)

 

…rest until 6:00, then for total score…

2-minute AMRAP of:

3 Power Cleans (95/63)

3 Box Overs (24/20″)

6 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

2 Power Cleans (135/93)

2 Box Overs

4 Grasshoppers

 

rest 1:00 and adjust weight

2-minute AMRAP of:

1 Power Cleans (185/123)

1 Box Overs

2 Grasshoppers

 

…rest until 18:00, then perform for time:

20 Synchronized Plank Claps

40 Kettlebell Swings (53/35)

80 Wall-Ball Shots (20/14) @ (10/9′)

40 Kettlebell Swings

20 Synchronized Burpees

 

Flexibility/Mobility:

Saddle Sit

Reclined Spinal Twist

Twisted Cross

Quad Smash

 

 

Post times, score, and experiences to comments

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

Friday, 22 November 2019

21 November 2019 by 3 Comments

 

Conditioning:

“Godfather”

1000m Row

20 Double Kettlebell Thrusters (53/35)

40 Alternating One-arm Push-ups

60 Half Tacos

80 Double Unders

100 Walking Lunges

80 Speed Skips

60 Sit-ups

40 Kettlebell Swings (53/35)

20 Ring Dips

1000m Row

30 Burpee Sell-out

 

For Time

Compare to Friday, 18 November 2016

 

Mobility:

Overhead Distraction

Hip Capsule

Spine Smash

 

 

Post time and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Mobility, Monostructural, Skill

Wednesday, 20 November 2019

19 November 2019 by 2 Comments

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

15 Box jumps (increase height every 5)

10 KB swings

 

Conditioning:

“Jill”

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

10 Back Squats* (60% of 1RM Clean)

10 Pull-ups

10 Alternating Dumbbell Snatches (50/35)

300m Run

 

For score

*Must clean the weight, place on back, perform squats, and then come back over head.

Run = 12 points (1 pt per 25m)

 

Mobility:

Shoulder Fold

Reclined Spinal Twist

Twisted Cross

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Mobility

Monday, 18 November 2019

17 November 2019 by 3 Comments

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Clapping Push-ups

6 Kettlebell Swings (72/53)

8 Box Jumps (30/24″)*

 

For score

*max box jumps on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10/8 Calories Rowed

Rest 1:00

 

3 rounds for time

Flexibility/Mobility:

Spine Smash

Pike Stretch

Couch Stretch

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, EMOM, Gymnastics WOD, Mobility, Monostructural, Skill

Saturday, 16 November 2019

15 November 2019 by 1 Comment

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Friday, 22 March 2019

*Equal work required

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

 

 

Post time and experiences to comments

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

Friday, 15 November 2019

14 November 2019 by 3 Comments

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

10/8 Calories Rowed

20 meters Burpee Broad Jumps

30 Shoulder Touches

40 Double Unders

 

For Score

 

…rest 7 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:

30 Speed Skips

10/8 Calories Biked

6 Knees-2-Elbows

4 Burpees

2 Strict Handstand Push-ups

 

For Score

 

Flexibility/Mobility:

Revolved Seated Staff

Reclined Spinal Twist

Lying Hip Capsule

Plow

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Mobility, Monostructural, Skill
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