Team WOD — Page 3 — MP CrossFit

Wednesday, 30 June 2021

29 June 2021 by White Ape 3 Comments

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!

Family and friends are welcome to join or cheer you on!

There will only be one class time on Monday, July 5th.

Conditioning:

3-Person Team WOD

As a team of 3, complete as many rounds and reps as possible in 20 minutes of*

5 Hang power cleans (155/103)

7 Toes to bar

9 Bar over burpees

*Teammate A performs a full round of above, while teammate B rows for max calories and teammate C rests. Teams rotate once teammate A is done with one full round. At that point teammate A will row, teammate B will rest, and teammate C will perform one full round.

For two scores, total rounds and total calories

Strength:

Deadlift

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

5 @ 80%

For quality

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Gymnastics WOD, Hybrid, Lifting, Team WOD

Monday, 31 May 2021

30 May 2021 by sflynn 3 Comments

Join us Memorial Day at 0930 for a Hero WOD and BBQ!

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Memorial Day WOD

“The Seven” (3-person team style)

21 rounds of:
7 Handstand push-ups
7 Thruster (135/93)
7 Knees-2-Elbows
7 Deadlift (245/163)
7 Burpees
7 Kettlebell swings (72/53)
7 Pull-ups

For Time

-Team members alternate rounds. Each team member must complete 7 rounds.

Post results and experience to comments

Filed Under: 20+ min, Hero WOD, Holiday WOD, Hybrid, Lifting, Team WOD

Friday, 02 April 2021

1 April 2021 by White Ape 4 Comments

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is here!!

Conditioning:

3-person team WOD, equal work*

9 Rope climbs (12′)

45 Calories ski erg

45 Double dumbbell thrusters (50/35)

60 Calories biked

60 Sit-up slammers (14/12)

75 Calories rowed

150m Kettlebell farmers carry (97/62)

For time and score of total burpees

*While one teammate works, other two teammates are performing alternating burpees

Post results and experience to comments

Filed Under: 20+ min, Bodyweight, Chipper, Strength/Speed, Team WOD

Saturday, 20 February 2021

19 February 2021 by White Ape 10 Comments

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

“Galentine’s WOD” tonight at 5:30pm! All ladies invited!

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

For Time

Compare to Saturday, 14 November 2020

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Hybrid, Lifting, Strength/Speed, Team WOD

Saturday, 14 November 2020

13 November 2020 by White Ape 2 Comments

Skill:

10 Parallette shootthrough with push-up and dip

0:30 Rest

30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg)

1:00 Rest

3 Sets

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

For Time

Compare to Saturday, 16 November 2019

Post results and experience to comments

Filed Under: 20+ min, Chipper, Gymnastics WOD, Hybrid, Lifting, Strength/Speed, Team WOD

Saturday, 05 September 2020

4 September 2020 by White Ape 2 Comments

Conditioning:

”Three Blind Mice”

3-person Team WOD, equal work required

30 Thrusters (95/63)

30 Pull-ups

30 Clean and jerk (135/93)

30 Toes to bar

30 Box overs (30″)

30 Dumbbell hang power clean (2, 50s/35s)

30 Handstand push-ups

30 Dumbbell front squats (2, 50s/35s)

30 Calories Row/Bike*

2 Rounds for time

*each team must do each machine once, order is team’s choice

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Skill, Strength/Speed, Team WOD

Saturday, 15 February 2020

14 February 2020 by White Ape 4 Comments

Conditioning:

“Love is in the Air”

4-person Team

Buy-in:

400 Double Unders

…rest 1 minutes, then…

40 Overhead Squats (115/73)

60 Ring Dips

80 Kettlebell Swings (97/62)

100 Wall-Ball Shots (25/16) @ (10/9′)

120 Calories Rowed

100 Toes-2-Bar

80 Burpees (Games Standard)

60 Handstand Push-ups

40 Deadlifts (295/195)*

…rest 1 minute, then…

Sell-out:

200 Calories Biked

For Time

Equal work required

Compare to Saturday, 17 February 2018

*Use one bar. Add weight to OHS bar.

Royal Huddleston Burpee Challenge:

Day 13*

*See Day 1 for rules

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Lifting, Monostructural, Team WOD

Saturday, 11 January 2020

10 January 2020 by White Ape 4 Comments

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂

KO at MP 6-person Team competition

(WOD’s courtesy of KO in the OK)

We will be perform the “Scaled Division” WOD’s

There will be a 30-45 minute rest period between each WOD.

WOD 1: (18:00 cap)

“Meet you in the middle”

WOD 2: (10:00 cap)

“Clusters and Team Tri”

WOD 3: (15:00 cap)

“Deceiving Synchronized Skills”

WOD 4: (17:00 cap)

“What a Drag” (variation do to lack of equipment)*

60-48-36 Pull-ups

100-100-100 Double Unders

60′ Wheelbarrow

*The other team members will perform the row as prescribed

WOD 5: (15:00 cap)

“Synchronized DT”

WOD 6: (14:00 cap)

Silver Scaled Final

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, CFE, Competition WOD, Couplet/Triplet, Gymnastics WOD, Hybrid, Lifting, Monostructural, Partner WOD, Skill, Strength/Speed, Team WOD

Saturday, 28 December 2019

27 December 2019 by White Ape 3 Comments

Conditioning:

Partner WOD (co-ed if possible)

30 Synchronized dumbbell front squats (35/25)

80′ Synchronized dumbbell overhead lunges

25 Synchronized alternating dumbbell snatches

70′ Synchronized dumbbell overhead lunges

20 Synchronized alternating dumbbell thrusters

20 Synchronized pull-ups

…rest 5:00, then team up and…

“Meet in the middle”

With team of MMF or FFM (if possible), perform the following:

100 Kettlebell swings (53/35)

100 Hang power snatch (75/55)

75 Box facing burpee box jump overs (20″)

75 Fat bar front squats (70#)

100 Wall-ball shots (20/14) @ (10/9′)

100 Toes-2-bar

For time

Mobility:

Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Lifting, Mobility, Partner WOD, Skill, Team WOD

Saturday, 07 December 2019

6 December 2019 by White Ape 2 Comments

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

WOD 3:

“Isabel “

30 Snatches (135/95)

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

For Total Time

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Team WOD

Tuesday, 03 December 2019

2 December 2019 by White Ape Leave a Comment

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

For score

Compare to Monday, 03 December 2018

Flexibility:

Spine Smash

Couch Stretch

Pike Stretch

Post results and experiences to comments

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

Saturday, 24 August 2019

23 August 2019 by White Ape 9 Comments

Strength & Conditioning:

3-person team WOD

With a 15:00 cap, perform the following 2 WOD’s:

“Fast and Heavy”

300 Double unders

100 Alternating DB snatches (50/35)

30/20 Bar muscle-ups

For time

…then with time remaining…

Snatch Complex*

Snatch + Hang Snatch

For team total

*Each team member must find a 1-RM of the complex

…rest 5:00, then…

Team runs 2001m with (70/40)

For time

Teams will carry a sandbag or equivalent. Handing off from team mates as needed.

Post results and experiences to comments

Filed Under: 11-15 min, 11-20 min, Bodyweight, Competition WOD, Gymnastics WOD, Hybrid, Lifting, Monostructural, Skill, Team WOD

Saturday, 27 July 2019

26 July 2019 by White Ape 5 Comments

Conditioning:

MPCF Team Board WOD

“Team 1776”

Kettlebell swings (53/35)

Box jumps (24/20″)

Air squats

Push-ups

Pull-ups

Sit-ups

Wall-ball shots (20/14) @ (10/9’)

Calories rowed

Double unders

Burpees

D-ball cleans (80/50)

Dumbbell push press (50’s/35’s)

For time

As a team of three, complete 1776 rep by performing 150 reps of each of the exercises, except for one. The team chooses one exercise, and only has to perform 126 reps. Equal work required. Must perform in order. Only one team member working at a time. Tag between exercises.

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Team WOD

Friday, 28 June 2019

27 June 2019 by White Ape 3 Comments

Conditioning:

3-person team

“Monostructural Sprint Tri”

Row 2100m (switch every 350m)

Bike 4200m (switch every 700m)

Run 1800m (switch every 300m)

For time

…rest 5 minutes, then…

Strength:

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Overhead squats (95/63)

1-2-3-4-5-6-7-8-9-10 rep rounds of:

GHD Sit-ups

For time

Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…

Post results and experiences to comments

Filed Under: 11-15 min, 16-20 min, Bodyweight, CFE, Couplet/Triplet, Lifting, Monostructural, Team WOD

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!

Family and friends are welcome to join or cheer you on!

There will only be one class time on Monday, July 5th.

Conditioning:

Strength:

Memorial Day WOD

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is here!!

Conditioning:

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Conditioning:

Skill:

Conditioning:

Conditioning:

Conditioning:

Royal Huddleston Burpee Challenge:

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂

KO at MP 6-person Team competition

Conditioning:

Mobility:

Conditioning:

WOD 1:

WOD 2:

WOD 3:

WOD 4:

WOD 5:

WOD 6:

Instructions:

Conditioning:

Flexibility:

Strength & Conditioning:

Conditioning:

Conditioning:

Strength:

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