Monday, 25 October 2021

 

Conditioning:

As many reps as possible in 5 minutes of:

10 Cal bike

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

10 Cal ski

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

10 Cal row

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

200m Run

10 Toes to bar

3 Squat cleans (185/123)

 

For total score

 

 

Post results and experience to comments

Saturday, 23 October 2021

Conditioning:

2021 CrossFit Lift Move Work*

From 0:00 to 4:00

1-Rep-max clean

…Rest 2 minutes then…

From 6:00 to 10:00

Max bar muscle-ups

…Rest 2 minutes then…

From 12:00 to 20:00, complete as many reps as possible of:

30 Double-unders
8 Single-arm dumbbell push presses (left arm) (50/35)
8 Single-arm dumbbell push presses (right arm)
8 Lateral burpees over the dumbbell

 

For clean load, bar muscle-up reps, and total AMRAP reps

*For scaling see https://www.crossfit.com/ 

 

 

Post results and experience to comments

Wednesday, 20 October 2021

Make plans to join us this Friday for our next FREE WOD day!

 

Conditioning:

400m Row

12 Ring dips

11 Sumo deadlift high-pull (95/63)

10 Handstand push-ups

9 Snatches (115/78)

800m Run

9 Burpees-over-bar

10 Thrusters (135/93)

11 Pull-ups

12 Alternating pistols

1200m Bike

 

For time

(18:00 cap)

Only one bar can be used.

 

Strength:

Clean

6 reps @ 30%

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 80%

2 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Monday, 18 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

EMOM for 5:00 perform:

200/150m Row Sprint

Or…

400/300m Bike Sprint

 

Post fastest and slowest time

 

…Rest 10:00, then…

14 Plate-facing burpees (55# plate)

14 Half tacos

14 Alternating DB clean & jerk (50/35)

14 Alternating Lunges

Row 500m

 

3 rounds for time

 

 

Post results and experiences to comments

Friday, 15 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can fail to complete the specified number of thrusters before the start of the next minute.

Compare to Friday, 16 October 2020

 

 

Post results and experiences to comments

Wednesday, 13 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Strength:

Shoulder Press

Every 90 seconds, perform the following sets:

9@25% of your 1-rm shoulder press

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

Conditioning:

As many rounds and reps as possible in 15:00 of the following:

12/10 Calories rowed

9 Wall ball shots (20/14)@(10/9′)

1 Barbell complex* (155/103)

 

For score

*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC.

 

 

Post results and experience to comments

Monday, 11 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

21-15-9-6-3

Overhead squat (95/63)

Handstand push-ups

GHD sit-ups

 

For time

(15:00 cap)

 

Strength:

Back Squat

6 reps @ 30%

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

5 reps @ 80%

5 reps @ 80%

5 reps @ 80%

5 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Tuesday, 05 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Conditioning:

As many rounds and reps as possible in 12 minutes of:

10 Shoulder to overhead (125/83)

10 Box jumps (24/20″)

10 Bar facing burpees

 

For score

 

…Rest 10:00, then…

Strength:

Deadlift

30 @ 55% 1-rep max deadlift

2:00 Rest

20 @ 65%

2:00 Rest

10 @ 75%

 

For time

 

 

Post results and experience to comments

 

Friday, 01 October 2021

Strength:

At 60-65% 1-rep max clean & jerk, perform the following complex:

1 Power clean

1 Push jerk

1 Split Jerk

 

5 Sets for quality of lifts

(15:00 cap)

Conditioning:

Buy-in:

500m Row

 

…then…

3 rounds of:

15 Handstand pushups

10 Pull-ups

5 Clean & Jerks (185/123)

 

…then…

Sell-out:

1200m Bike

 

For time

(20:00 cap)

 

 

Post results and experience to comments

Wednesday, 29 September 2021

Conditioning:

As many rounds and reps as possible in 8 minutes of:

10 Overhead squats (95/63)

10 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 6 minutes of:

8 Overhead squats (115/73)

8 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 4 minutes of:

6 Overhead squats (135/93)

6 Toes to bar

 

For total score

 

 

Post results and experience to comments

Monday, 27 September 2021

Conditioning:

As many rounds and reps as possible in 20:00 of:

1 Wall walk

1 Cluster (155/103)*

 

For score

*Add 1 rep to each exercise each round

 

Accessory Work:

0:20 Hollow hold

0:20 Hollow rock

0:20 Half tacos

1:00 Rest

 

3 Sets for quality

 

 

Post results and experience to comments

Saturday, 25 September 2021

Conditioning:

“More Kettlebell”

30/24 Cal row

30 Double kettlebell deadlifts (2x 70/53)

30/24 Cal bike

30 Alternating kettlebell snatches (53/35)

Run 600m

30 Kettlebell swings (53/35)

30/24 Cal ski

30′ Overhead kettlebell lunges* (53/35)

 

2 Rounds for time

(40:00 cap)

*30′ with right arm overhead, then 30′ with left arm overhead

 

Accessory Work:

Every 2 minutes for 6 minutes (3 sets):

5 Strict pull-ups*

*Goal is to maintain a hollow position during the entire pull-up

 

 

Post results and experience to comments

 

Wednesday, 22 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (115/73)

Even  minutes: 0:30 Max chest to bar pullups

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (75/53))

Even  minutes: 0:30 Max chin over bar pullups

 

For score

 

Accessory:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.

 

 

Post results and experience to comments

Monday, 20 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of*

8 Calories rowed

8 Burpee box overs (20″)

8 Calories biked

8 Alternating dumbbell snatches (75/50)

 

For score

*Partners alternate complete rounds

 

…Rest 3:00 then…

 

As many rounds and reps as possible in 10 minutes of

40 Wall-ball shots (25/16)@(10/9′)

30 Kettlebell swings (62/45)

20 D-ball cleans (100/80)

 

For score, equal work

 

…Rest 3:00 then…

5:00 Partner max calories on ski erg or assault bike

 

For score, equal work

 

 

Post results and experience in comments