Friday, 19 August 2022

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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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Wednesday, 17 August 2022

FREE day this week, Friday, 19 August!!

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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)

4 @ 75% (3 second pause)

4 @ 75% (3 second pause)

4 @ 75% (3 second pause)

 

For quality

 

 

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Monday, 15 August 2022

FREE day this week, Friday, 19 August!!

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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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Saturday, 13 August 2022

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

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

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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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Friday, 12 August 2022

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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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Wednesday, 10 August 2022

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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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Friday, 05 August 2022

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%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

 

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Wednesday, 03 August 2022

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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.

 

 

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Monday, 01 August 2022

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Conditioning:

Buy-in:

MPCF Board WOD/Fitness Challenge WOD

500m Row

For time

 

…rest 4-minutes, then…

12 Burpees-over-bar

6 Thrusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 4-minutes, then…

Sell-out:

1000m Bike

 

For total time

Compare to Wednesday, 06 April 2022

 

 

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Saturday, 30 July 2022

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Conditioning:

“Bakin’ our Legs”

Partner WOD, equal work required

400m Run

100-ft Double kettlebell front rack walking lunges (2 x 53/35)

4 Rope climbs

40 Calories bike (legs only)

30 Toes-to-bar

20 Handstand push-ups

10 Hang squat cleans (155/103)

 

3 Rounds for time

(45:00 cap)

 

 

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Friday, 29 July 2022

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Conditioning:

Fitness Challenge WOD

21-15-9 rep rounds of:

Calories biked

Alternating dumbbell snatches (50/35)

 

…Rest 7:00, then…

18-12-6 rep rounds of:

Calories rowed

Burpees-over-rower

 

For total time

Compare to Friday, 15 April 2022

 

Strength:

Shoulder Press

4-4-4-4* @ 75%

 

For quality in maintaining tight core position throughout movement

*With 2-second pause between reps in the front rack position

 

 

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Wednesday, 27 July 2022

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Endurance:

6-minute Bike Test

 

For total calories

Compare to Tuesday, 24 August 2021

 

Strength:

Deficit deadlifts*

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

 

For quality of positions

*Standing on 35# plates

 

 

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Tuesday, 26 July 2022

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Endurance:

1:00 Max calorie bike

2:00 Rest

1:00 Max calorie row

2:00 Rest

1:00 Max calorie ski

2:00 Rest

1:00 Max rep double unders

2:00 Rest

 

3 rounds for total calories

 

 

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Monday, 25 July 2022

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Skill:

0:30 Tripod hold

0:30 Seated Shoulder Flexion

 

3 rounds for quality

 

…then…

0:30 Headstand hold

0:30 Seated Shoulder Flexion

 

3 rounds for quality

 

Conditioning:

30 Snatches (135/93)

 

For time*

(6:00 cap)

*Every minute on the minute, including minute zero, perform 6 bar-facing burpees

 

…rest 1:00, then…

30/24 Calorie bike

200-ft Handstand walking

 

For time

(6:00 cap)

 

 

Post results and experiences to comments

WOD’s courtesy of Monster Games 2022