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Tuesday, 16 January 2024

15 January 2024 by 11 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

1:00 Max calories bike

Rest 0:30

1:00 Max Burpee box jump overs (24/20″)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, then…

 

1:00 Max calories ski or row

Rest 0:30

1:00 Max shuttle runs (25′ = 1)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, now repeat…

 

For scores*

*Athletes will post 4 scores. Score for each segment is calories + reps.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Monostructural

Monday, 15 January 2024

14 January 2024 by 8 Comments

Join us Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, January 16 2023

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

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Filed Under: 20+ min, Bodyweight, Chipper, Hero WOD, Holiday WOD, Lifting

Saturday, 13 January 2024

12 January 2024 by 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*, partners alternate exercises

5 Shuttle runs (25′ down and back = 1)

10 GHD sit-ups

50-ft Front rack lunges (2×50/35)

5 Devil’s press (2×50/35)

10 Box jumps (24/20″)

100-ft Farmers carry (2×50/35)

15/12 Calories rowed

 

10 rounds for time

(35:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural, Partner WOD

Friday, 12 January 2023

11 January 2024 by 4 Comments

Join us TODAY for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

3-person Team WOD*

600 Calories

(Bike, Ski, or Row)*

 

For time

*Equal work required (time or calorie). One person working at a time. The team can use the same machine throughout the entire WOD or switch at any point. The only requirement is all team members have to have a rotation on the chosen machine before switching. Team members must share the same machine.

 

 

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

Saturday, 06 January 2024

5 January 2024 by 3 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

3-Person Team WOD, equal work required

Buy in:

As many reps as possible in 3 minutes of:

Rope climbs (13′)

 

For score

 

…Rest 2:00 minutes and then…

 

As many rounds and reps as possible in 21-minutes of the following:

18 Devil presses (2 x 50/35)

36 Wall balls (20/14) @ (10/9′)

18 Power cleans (155/103)

 

For score

 

…Rest 2:00 minutes and then…

 

Sell out:

3:00 Max calories biked

 

For score

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Strength/Speed, Team WOD

Monday, 01 January 2024

31 December 2023 by 7 Comments

Class today is at 0900 ONLY! Happy New Year! 

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 02 January 2023

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Strength/Speed

Saturday, 30 December 2023

29 December 2023 by 4 Comments

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

4-person Team* WOD

“Last jubilee of 2023!”

Complete as many reps as possible in 5-minutes* of:

Max reps double unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete as many reps as possible in 5-minutes* of:

Crossover single unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete the remaining reps* with:

Single unders

 

For time

*The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.

 

 

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

Wednesday, 27 December 2023

26 December 2023 by 5 Comments

Join us this Friday, December 29th for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Endurance:

3:00 Max calories bike

3:00 Rest

3:00 Max 25-ft shuttle runs

3:00 Rest

3:00 Max calories row

3:00 Rest

2:00 Max calories bike

2:00 Rest

2:00 Max 25-ft shuttle runs

2:00 Rest

2:00 Max calories row

2:00 Rest

1:00 Max calories bike

1:00 Rest

1:00 Max 25-ft shuttle runs

1:00 Rest

1:00 Max calories row

 

For score*

Compare to Wednesday, 28 December 2022

*Score equals total bike calories + total row calories + total shuttle runs

 

 

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Filed Under: 20+ min, CFE

Saturday, 23 December 2023

22 December 2023 by 6 Comments

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec.

The normal schedule resumes on Wednesday.

Merry Christmas from MP CrossFit!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 24 December 2022

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Open Gym, Skill

Tuesday, 19 December 2023

18 December 2023 by 3 Comments

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

 

Endurance:

In a 2-minute window, complete the following:

250m Row

Max shuttle runs in remaining time*

 

…Rest 2-minutes and then…

 

In a 2-minute window, complete the following:

10 Shuttle runs (25-ft down and back)

Max meters rowed in remaining time*

 

…Rest 2-minutes, and repeat..

 

4 Rounds for score

*Each 25-ft on shuttle runs equals 1-rep. Each 25m on row equals 1-rep.

 

 

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Filed Under: 20+ min, CFE, Monostructural

Saturday, 16 December 2023

15 December 2023 by 3 Comments

Conditioning:

Partner WOD, equal work required

1,500m Ski for time

 

…Rest 3:00 and then…

 

20 Rounds, partners alternate exercises, of:

5 Strict pull-ups

10 Push-ups

15 Air squats

 

For time

 

…Rest 3:00 and then…

 

3,000m Bike for time

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Tuesday, 12 December 2023

11 December 2023 by 8 Comments

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!

 

Endurance:

1500m Row*

3:00 Rest

3600m Bike*

3:00 Rest

 

2 Rounds for time and pacing control

*Goal is to increase pace every 500m on row and every 900m on bike

 

 

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Filed Under: 20+ min, CFE, Monostructural

Monday, 11 December 2023

10 December 2023 by 5 Comments

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

No fitness experience needed and everyone is welcome!

 

Skill:

0:30 Nose and toes handstand hold on wall*

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

3 Sets for quality

*Athlete may also choose to work freestanding handstand holds based on ability

 

Conditioning:

3 Burpee bar muscle-ups

12 Shuttle runs (25-ft down and back = 1 rep)

3 Burpee bar muscle-ups

3:00 Rest

 

5 Rounds for time

(30:00 cap)

 

 

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

Saturday, 09 December 2023

8 December 2023 by 1 Comment

Join us today, Saturday, Dec 9th at 9 am for a FREE class!

Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Conditioning:

Partner WOD

Buy-in:

40 D-ball cleans (100/70)

 

…then…

10 rounds* for time of:

5 Handstand push-ups

5 Squat cleans (155/103)

5 Chest-to-bar pull-ups

5 Burpees-over-bar

 

…rest 5:00, then…

 Sell-out:

Max tonnage Bench press*

 

For time and score

*Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.

 

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Filed Under: 20+ min, Bring a Friend WOD, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed
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