Monostructural — MP CrossFit

Friday, 19 August 2022

18 August 2022 by White Ape Leave a Comment

Join us for a FREE WOD today, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

Conditioning 1:

2022 Legends Masters Competition Qualifier WOD 22.1

27-21-25-9

Calories rowed

Lateral burpees over the rower

For time

(10:00 cap)

…Rest 15:00, then…

Conditioning 2:

150m Run

15 Abmat butterfly sit-ups

20 One-arm dumbbell thrusters* (50/35)

3 rounds for time

(10:00 cap)

*Perform thrusters by doing 5 reps with the right, 5 reps with the left, and repeat

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Filed Under: 0-5 min, 16-20 min, 6-10 min, Bodyweight, Bring a Friend WOD, Competition WOD, Couplet/Triplet, Monostructural

Wednesday, 17 August 2022

16 August 2022 by White Ape 6 Comments

FREE day this week, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

Endurance:

15/12 Calories ski

Rest 1:30

3 rounds for total work time

…rest 4:00, then…

15/12 Calories bike

Rest 1:30

3 rounds for total work time

…rest 4:00, then…

15/12 Calories row

Rest 1:30

3 rounds for total work time

For three separate times

Strength:

Pause Front Squats

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 75% (3 second pause)

For quality

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Filed Under: 11-20 min, AMRAP, CFE, Lifting, Monostructural

Monday, 15 August 2022

14 August 2022 by White Ape 7 Comments

FREE day this week, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

Conditioning:

60/48 Calories ski

50 Kettlebell swings (53/35)

Rest 2:00

50/40 Calories bike

40 GHD sit-ups

Rest 2:00

40/32 Calories row

30 Bar-facing-burpees

Rest 2:00

300m Run

20 Clusters (135/93)

For score and time

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Filed Under: 20+ min, Bodyweight, Chipper, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 13 August 2022

12 August 2022 by sflynn Leave a Comment

Free WOD today at 0900!!!! Come join us!!!

Remember, one of the cool things about CrossFit, EVERYTHING is modifiable. 🙂

Legends online qualifier REGISTER HERE!

Conditioning:

Partner WOD

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

2 Strict handstand push-ups

4 Strict elevated ring rows

6 Alternating DB ground to overhead (70/50)

8 Calories rowed

10 Burpees

12 Slammers (12/8) @ 2m

14 Calories biked

For Score

*Partners alternate exercises

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Filed Under: 20+ min, AMRAP, Bodyweight, Bring a Friend WOD, Monostructural, Partner WOD

Friday, 12 August 2022

11 August 2022 by sflynn 1 Comment

Legends online qualifier REGISTER HERE!

Endurance:

Perform the following for 1 round on each machine (Bike, Row, Ski):

30 sec easy pace, 45 sec easy-moderate pace

30 sec easy, 60 sec moderate

30 sec easy, 75 sec moderate-hard

30 sec easy, 90 sec hard

30 sec easy, 75 sec moderate-hard

30 sec easy, 60 sec moderate

30 sec easy, 45 sec easy-moderate

30 sec easy

Rest 3:00 between rounds

For quality of pace control*

*Note pace maintained and if they were right or not

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Filed Under: 20+ min, CFE, Monostructural

Wednesday, 10 August 2022

9 August 2022 by sflynn 5 Comments

Legends online qualifier REGISTER HERE!

Conditioning:

10 Deadlifts (305/203)

1-mile/800m/400m/200m run*

50m Farmers carry (97/62)*

50m D-ball carry (100/70)*

4 rounds for time or max reps in 35-minutes

*Special instructions:

Round 1: 1-mile (16 pts)

Round 2: 800m (8 pts)

Round 3: 400m (4 pts)

Round 4: 200m (2pts)

Farmers carry is worth 1 pt per 5m (10 pts per round)

D-ball carry is worth 1 pt per 5m (10 pts per round)

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Filed Under: 20+ min, AMRAP, Competition WOD, Hybrid, Lifting, Monostructural

Friday, 05 August 2022

4 August 2022 by White Ape 8 Comments

Strong work to all the members who participated in the 2022 Fitness Challenge! Here are the winners….

Rx men: Henry Smith

Rx Women: Michelle Millstead

55+ Men: John Grace

55+ Women: Vernice Bersche

Legends online qualifier REGISTER HERE!

Conditioning:

25/20 Calories biked

20 D-ball cleans (100/70)

30 Shoulder to overhead (95/63)

40/32 Calories rowed

30 Wall-ball shots (20/14)@(10/9′)

20 Toes-to-bar

400m Run

For time

(15:00 cap)

Strength:

Overhead squat

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

For quality

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Filed Under: 11-15 min, Bodyweight, Chipper, Lifting, Monostructural, Strength/Speed

Wednesday, 03 August 2022

2 August 2022 by White Ape 5 Comments

Legends online qualifier REGISTER HERE!

Endurance:

Partner WOD

150 Calories ski*

150 Calories row*

150 Calories bike*

For time

*Accumulate calories on each machine by performing 30 seconds (partner A), 30 seconds (partner B) continuous for 4:00, then rest 1:00. During rest, partner team will rotate to next machine, and repeat process. After one round has been completed on each machine, the rotation starts over, and team continues this pattern until all calories are complete.

If team completes calories on one machine, with time remaining in the 4:00, working partner can go to next machine in rotation, and continue process until the 4:00 block is complete. Team will then stay on that machine for the next rotation.

Post results and experiences to comments

Filed Under: 20+ min, CFE, Monostructural, Partner WOD