Saturday, 21 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

Partner WOD, equal work required

As many rounds and reps as possible in 18 minutes of the following:

30 Grasshoppers

40 Weighted walking lunges (45/35)

50 Abmat butterfly sit-ups

60 Kettlebell goblet squats (53/35)

70 Double-unders

 

For score

 

Strength:

Every 2 minutes on the minute, perform the following complex:

1 Power clean ⇒ 1 Hang power clean ⇒ 1 Front squat

Start at 25% of 1-rep max hang power clean and add 10% every 2 minutes

 

For max load and quality

 

 

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Saturday, 07 May 2022

Get your MP spring/summer gear here!

 

Accessory Work:

1:00 Max reps banded strict pull-ups

1:00 Rest

1:00 Max reps ring rows

1:00 Rest

 

2 Rounds for max reps

 

Conditioning:

Partner WOD, equal work required

20 Power snatch (115/73)

20 Toes-to-bar

20 Handstand push-ups

18 Power snatch (115/73)

18 Toes-to-bar

18 Handstand push-ups

16 Power snatch (115/73)

16 Toes to bar

16 Handstand push-ups

 

…Rest 3:00 then…

 

12 Overhead squats (135/93)

120 Double-unders

8 Overhead squats (135/93)

80 Double-unders

6 Overhead squats (135/93)

60 Double-unders

 

For time

(22:00 cap)

 

 

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Saturday, 30 April 2022

Join us today at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

Partner WOD

40 Calories rowed

30 Alternating dumbbell snatches (50/35)

30 Wall-ball toss* (20/14)

30 Calories biked

20 Wall-ball sit-up throws (20/14) @ (5m)

20 Pull-ups

20 Calories skied

10 Ring dips

10 Partner push-ups w/clap

 

2 rounds for time

*For wall-ball toss, partners stand 15-ft apart, partner A does full squat wall-ball throw towards partner B, who then picks up the wall-ball and does a full squat wall-ball throw back towards partner A.  This constitutes two reps.

 

 

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Tuesday, 26 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Skill:

10 Hollow rocks

10 Arch rocks

10 Hollow arch swings on bar

Rest 1:00

 

3 rounds for quality

 

Conditioning:

Partner WOD

1:00 work/0:15 transition at the following stations*

 

Calories ski erg

Alternating dumbbell hang clean & jerk (50/35)

Stationary plate overhead alternating lunges (45/35)

Rope climbs (12′)

Double-unders

Abmat butterfly sit-ups

 

4 rounds* for total score

Compare to Wednesday, 17 November 2021

*partners each work for a full 0:30 during each minute

1:30 rest between rounds

 

 

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Wednesday, 13 April 2022

 

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

Endurance:

Partner WOD

Row 400m* (at 90% of 500m pace)

3 Rounds for quality of pacing

 

…Rest 5:00 then…

Row 200m* (at 102% of 500m pace)

3 Rounds for quality of pacing

 

…Rest 5:00-7:00 then…

Row 1000m* (at max effort)

For time

 

*Partners split these distances in half each round: 400m=200m/each, 200m=100m/each, 1000m=500m/each

 

Accessory Work:

“Shoulder Blaster”

10 Side lying shoulder flexion*

10 Side lying shoulder adduction*

10 Side lying external rotation*

 

3 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

 

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Monday, 11 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start TODAY!!

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

 

Conditioning:

Partner WOD*

27 Thrusters (95/63)

21 Chest-to-bar pull-ups

15 Thrusters (135/93)

9 Bar muscle-ups

 

For time

(15:00 cap)

*Partner A completes full workout (max 7:30), then tags Partner B who completes full workout. Partners can adjust weights for each other.

 

…Rest 5:00 then…

 

Partner A completes 2:00 max calories bike/row*

Partner B completes 2:00 max calories bike/row*

 

For total calories
*One partner must row, and the other bike

 

Skill Work:

Plate push-ups

Advanced: 10/8 reps

Intermediate: 8/6 reps

Beginner: 6/4 reps

If performing box push-ups, athlete performs 10/8 per round

 

3 Sets for quality of positions

 

 

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Friday, 08 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

Partner WOD

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

…Rest 1 min, then…

2 Min AMCAP row

 

…Rest 1 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

8 Pull-ups

16 Sit-ups

8 Wallball shots (20/14) @ (10/9′)

16 Burpees

 

…Rest 1 min, then…

2 Min AMCAP bike

 

…Rest 1 min, then…

Complete as many reps as possible in 2:00 (equal work) of:

6 Pull-ups

12 Sit-ups

6 Wallball shots (20/14) @ (10/9′)

12 Burpees

 

…Rest 1 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

Strength:

Every 1:15 complete one complex, for 7 sets*

Power snatch ⇒ hang squat snatch

*Start at 20% of 1-rm snatch, increase by 10% each set to 80%

 

For quality and positional work

 

 

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Friday, 01 April 2022

 

Conditioning:

Partner WOD

Complete as many reps* as possible in 3:00 of:

40′ Handstand walk (together)

12 Synchronized toes-to-bar

Max rep squat snatches* (115/78) in remaining time

1:00 Rest between rounds

 

*Complete above AMRAP until partners have completed 50 squat snatches

For time

(19:00 cap)

 

Accessory Work:

10 Banded hip thrusts

0:30 GHD back extension hold

1:00 Rest

 

3 Sets for quality

 

 

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Tuesday, 29 March 2022

Join us this Wednesday for a FREE WOD at any class times!

No CrossFit experience needed!

 

Conditioning:

Partner WOD, equal work required

500m Row

32 Single arm dumbbell thrusters (50/35)

18 Burpees over rower

 

For time

(5:00 cap)

 

…Rest 3:00 then…

 

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

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Friday, 25 February 2022

 

“Functional Fitness”

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Option 1:

Endurance:

Partner WOD, equal work required

 

3:00 Max calories on ski erg

3:00 Max calories on bike

3:00 Max calories on rower

3:00 Rest

 

3 Rounds for total calories

 

Option 2:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

*For scaling and masters standards click here

 

Option 3:

Practice movements, transitions, and strategies for CrossFit Games Open WOD 22.1

Practice options will be posted at the gym.

 

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Wednesday, 23 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Join us TODAY for a FREE WOD at any class time. No CrossFit experience needed!

 

 

Conditioning:

Partner WOD*

“Add a little love”

30-minute AMRAP

1 Pull-up

1 Deadlift (135/93)

1 Bar-Over-Burpee

1 Power clean (135/93)

1 Calorie biked or skied

 

For Score

*Add one rep to each exercise each round. Partners alternate exercises.

 

 

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Monday, 14 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 50m)

 

Strength:

Snatch

1-rep max

Compare to Wednesday, 05 May 2021

 

 

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Saturday, 12 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Join us today, 12 February, for a FREE WOD at 0900!!

 

Conditioning:

Partner WOD*

10 Rope climbs

40 Calories skied

40 Double dumbbell thrusters (50/35)

50 Calories biked

50 Sit-up slammers (12/8)

60 Calories rowed

150-ft Kettlebell farmers carry (97/62)

100-ft Handstand walk*

 

For time and score

*Rep counts are team total, each partner does half. Equal work. Tag between exercises. One partner performs their reps of WOD movement, while the other partner performs burpees. Post total number of burpees as score. For scaled option on HS walk, perform 300-ft Bear crawl.

 

 

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Monday, 07 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Join us this Saturday, 12 February, for a FREE WOD at 0900!!

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Monday, 01 February 2021

 

 

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