*Equal work required. Only one athlete working at a time. Tag between exercises.
Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.
*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.
Wednesday class will ONLY be at 0900.
-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.
Each team member performs each lift.
*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.
**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.
Fun Saturday WOD supporting "Saved by the Barbell"!
MP CrossFit will be closed Monday for Labor Day. We will be meeting at the Lafortune Stadium by Memorial High School at 0800. Come join the fun!!
-If possible, have 2 males (m), and 2 females (f).
-During the lunges, 1m and 1f will rotate every 10 lunges for 100m. Simultaneously, the other m/f pair will one-arm kettlebell farmer carry (72/53). At the 100m mark, pairs rotate, and then continue. Pairs will rotate every 100m. pair performing farmers carry can switch hands as they desire throughout their 100m.
-Kettlebell swings are equal work (25 each). Only one team member ™ can perform swings at a time. While tm is performing KB's, all other tm's will hold a low plank. KB's can only be performed if all tm's are in the plank position.
-All team members will perform bleachers.
-Once all team members complete bleachers, line up on the goal line. Tm1 will perform 10yds (1-10) of burpee broad jumps, then tm2 performs 10yds (1-10), tm3 10yds (1-10), tm4 10yds (1-10). Now tm1 does 10yds (10-20), tm2 (10-20), tm3 (10-20), and so on until all members cross the opposite end goal line.
-For the partner WBS, partner groups will be same gender. Each pair must perform 50 WBS (25 throws per person). While one pair is performing WBS, the other pair is holding a hollow body position. WBS can only be performed while hollow body hold is being held.
-Once the last WBS is performed, one tm will sprint down to the opposite goal line and back. Tag the next tm, who will then do the same sprint. Continue this until all tm's have done 1 down and back.
†While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin.
††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands.
*Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.
MP CrossFit will be performing this WOD on Saturday, 01 September.
One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD's, perform scaled for all. Cindy is prescribed as a 20-minute AMRAP. We are cutting to 10 for this wod setup only. Teams will rotate through complete rounds, as in one team member will do a complete round, tag next member, who then does complete round 2. And so on.