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Wednesday, 13 November 2019

12 November 2019 by 5 Comments

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

Compare to Monday, 06 November 2017

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

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

Tuesday, 12 November 2019

11 November 2019 by 4 Comments

 

Endurance:

Accumulate 300 calories on*:

Assault Bike, Rower, and Ski Erg

 

For time

*any combination two or three of the apparatuses

 

Skill work:

Pick 2-3 skills from the Athletic Skill Sheet

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle

Left Side Straddle

Middle Straddle

First Rib Mobilization

Banded Olympic Wall Squat

 

 

Post results and experiences to comments

Filed Under: 11-20 min, Bodyweight, CFE, Gymnastics WOD, Mobility, Monostructural, Skill

Monday, 11 November 2019

10 November 2019 by 9 Comments

Thank you to all the Veterans that have sacrificed.

Happy Veteran’s Day 2019!

(Thank you for the flowers MP family)

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.5

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

Option 2*:

“Add a little fun”

25-minute AMRAP*

1 Power Clean (135/93)

1 Knees-2-Elbows

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Rowed

 

For Score

Compare to Saturday, 17 November 2018

*Add one rep to each exercise each round.

Mobility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Filed Under: 11-20 min, 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Mobility, Skill

Friday, 08 November 2019

7 November 2019 by 6 Comments

 

Conditioning:

Option 1:

Every 2 minutes on the minute, perform 1 round of the following until failure to complete:

1 Squat Clean (85% 1RM)

10m Sprint

3 Chest-2-Bar Pull-ups

10m Sprint

1 Burpee-over-bar*

 

For Score

*Every round add 1 burpee.

 

Option 2:

2020 CrossFit Games Open WOD 20.5*

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

*This option is available for registered athletes that cannot make Saturday’s competition.

Filed Under: 16-20 min, 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Mobility, Strength/Speed

Wednesday, 06 November 2019

5 November 2019 by 14 Comments

 

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:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time

Compare to Tuesday, 14 February 2017

*Run 400m at the end of each rep round

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post time and experiences to comments

Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Mobility, Monostructural

Friday, 01 November 2019

31 October 2019 by 2 Comments

 

Conditioning:

Option 1:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

 

For Time

Compare to Wednesday, 16 March 2016

 

(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Option 2:

2020 CrossFit Games Open 20.4*

30 Box jumps (24/20”)

15 Clean and jerks (95/65)

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

 

Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

 

Post reps from each part, time, and experiences to comments*

*This option is available for registered athletes that cannot make Saturday’s competition.

Filed Under: 20+ min, Bodyweight, Competition WOD, CrossFit Games WOD, Gymnastics WOD, Hybrid, Lifting, Mobility, Monostructural, Strength/Speed

Wednesday, 30 October 2019

29 October 2019 by 2 Comments

 

Strength:

Overhead Squat

3-3-3-3-3

@ 55-60-65-70-75% 1RM

 

For Quality

 

Conditioning:

Death by Kettle-Burpees

On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.

 

For Score

Compare to Wednesday, 21 March 2018

 

Mobility:

Couch Stretch

Banded Bully

Lateral Opener

 

 

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, Bodyweight, Couplet/Triplet, EMOM, Lifting, Mobility

Friday, 25 October 2019

24 October 2019 by 3 Comments

 

Conditioning:

Option 1:

Run 200m

7 Strict Pull-ups

7 Shoulder Press (115/73)

7 Bar-Facing Burpees

7 Strict Knees-2-Elbows

 

7 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (205/155)

Handstand push-ups

…then…

21 Deadlifts (315/225)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)
* This is only an option if you can not make the competition on Saturday.

 

Mobility/Flexibility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Competition WOD, CrossFit Games WOD, Gymnastics WOD, Hybrid, Lifting, Mobility, Monostructural

Wednesday, 23 October 2019

22 October 2019 by 4 Comments

 

Strength and Conditioning:

Complete as many reps as possible in 10:00 of:

12 Squat Cleans (95/63)

3 Burpee Pull-ups

9 Squat Cleans (115/73)

6 Burpee Pull-ups

6 Squat Cleans (135/93)

9 Burpee Pull-ups

3 Squat Cleans (165/103)

AMRAP with remaining time:

Squat Cleans (185/113)

 

For Score

 

…Rest 8 minutes, then…

Complete as many reps as possible in 10:00 of:

20 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ 9′

10 GHD Sit-ups

20 Speed Skips

10 Paralette Pass-throughs

 

For score

Compare to Friday, 06 October 2017

 

Flexibility:

Couch Stretch

Overhead Distraction

Olympic Wall Squat

 

 

Post results and experiences to comments

Filed Under: 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Hybrid, Lifting, Mobility

Friday, 11 October 2019

10 October 2019 by 7 Comments

Register for the 2020 CrossFit Games Open, Click HERE

Option 1:

Skill:

3-person Team

2100m Row*

For Time

*Equal Work

 

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 16 December 2016

 

Option 2:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

Flexibility:

Couch Stretch

Supine Shoulder Stretch

Olympic Wall Squat

Sink Mobilization

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site for validation.

Filed Under: 16-20 min, 20+ min, 6-10 min, Bodyweight, Competition WOD, CrossFit Games WOD, Gymnastics WOD, Mobility, Monostructural

Monday, 30 September 2019

29 September 2019 by 8 Comments

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“Adderall”

With a continuous running clock, perform the following:

0:00-11:00

Run 1-mile

Max rep clean & jerk (135/95)

…rest 3:00, then…

14:00-20:00

800m Run

Max rep snatches (125/80)

…rest 3:00, then…

23:00-27:00

400m Run

Max rep thrusters (95/65)

 

For total reps

 

Mobility:

Twisted cross

Reclined spinal twist

Quad smash

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Lifting, Mobility, Monostructural, Strength/Speed

Friday, 27 September 2019

26 September 2019 by 2 Comments

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

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

6 Strict Pull-ups

9 Box Jumps (30/24″)

12 Kettlebell Swings (72/53)

15 Calories Rowed

 

For Score

 

Strength or Skill:

For 15 minutes work on:

Pick any lift and find a 2 or 3-rep max

OR

Pick 1-3 gymnastics skills to work on

 

Flexibility:

Rocking Table

Twisting Ape

20 Straight Calf Raises

Elevated Seiza

10 Side-to-Side Squats

Standing Pancake Stretch

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Mobility, Monostructural

Saturday, 21 September 2019

20 September 2019 by 4 Comments

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 17 September 2016

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post result and experiences to comments

Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Mobility, Monostructural

Friday, 20 September 2019

19 September 2019 by 6 Comments

 

Register for the 2020 CrossFit Games Open, Click HERE

 

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

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

Post results and experiences to comments

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