Tuesday, 26 January 2021

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

 

Skill Work:

7 Ring rows with straps crossed

7 Perfect push-ups

1:00 Rest

4 Sets for quality

 

Endurance:

3:00 Bike at recovery pace

0:30 Transition

3:00 Row at moderate-hard pace*

1:00 Rest

 

5 rounds for total meters rowed

*pace should be maintainable throughout all 5 rounds

 

Post results and experience to comments

Saturday, 02 January 2021

Come join us at our new temporary home, 6024 S. Sheridan Rd!

Strength:

Deadlift
Every 2:00 on the minute for 10:00:

5 connected reps

Set 1/2: 65%
Set 3/4: 75%
Set 5: 80%

For quality of lifts

Conditioning:

Every 2:30 for 15 minutes (6 sets):

10 Double dumbbell power cleans (50/35)

12/10 Cal row

25ft Handstand walk

 

 

Post results and experiences to comments

Monday, 02 November 2020

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Wednesday, 23 January 2019

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets

 

 

Post results and experiences to comments

Wednesday, 28 October 2020

 

Skill:

5 Tempo Ring Rows (3-0-3-0 pace)

1:00 Rest

10 Double Kettlebell L-sit Strict Press

1:00 Rest

 

4 Sets

 

Conditioning:

Complete as many rounds and reps as possible in 10-minutes of:

14 Burpees over rower

20 Wallball shots (25/20) @ (9’)

14 Burpees over rower

20 Calories row

 

For score

 

 

Post results and experiences to comments

Monday, 19 October 2020

Skill:

0:30 Parallette Tuck Hold

0:30 Rest

1/1 Handstand Box Walk (1 rotation left plus 1 rotation right)

2:00 Rest

5 Sets

 

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 06 May 2019

 

 

Post results and experiences to comments

Friday, 16 October 2020

Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge!

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 no longer continue.

WOD courtesy of CrossFit Mayhem

Compare to Friday, 12 July 2019

 

 

Post results and experiences to comments

Tuesday, 06 October 2020

No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience.

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

 

Endurance:

175m Hill Sprint

Rest 3:00

 

4 rounds for total sprint time

 

Conditioning:

Perform 3 rounds of:

20 Burpee box overs (30/24″)

10 D-ball cleans (100/80)

 

For time

(12:00 cap)

Compare to Tuesday, 19 March 2019

 

 

Post results and experiences to comments

Friday, 02 October 2020

 

MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info.

Conditioning:

Partner WOD, equal work

2 Min AMCAP row

…2 minute rest, then…

 

2 rounds for time of:

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

 

2 Min AMCAP bike

 

For total calories and time

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

…rest 1-2 minutes, then…

Max reps at 85%

 

For quality and max reps

 

 

Post results and experiences to comments

Wednesday, 23 September 2020

Strength/Conditioning:

20 Unbroken thrusters (75/53)*

Rest 1-3 minutes

3 sets for total time (10 min cap)

 

Rest 7 minutes then…

 

E2MOM for 10 Minutes perform

2 Front Squats**

 

*Pick the heaviest thruster weight you can do in order to perform the thrusters unbroken

**Front squat percentages each set: 70%, 75%, 80%, 85%, 85%

 

 

Post results and experience to comments

Wednesday, 09 September 2020

Labor Day fitness!

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/63)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

Compare to Monday, 09 September 2019

 

 

Post results and experiences to comments

Friday, 04 September 2020

Conditioning:

15/12 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Wednesday, 19 June 2019

 

 

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Wednesday, 26 August 2020

Conditioning:

Partner WOD

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

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Wednesday, 14 November 2018

 

 

Post score, max load, and experiences to comments

Wednesday, 19 August 2020

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

2 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Friday, 07 June 2019

 

 

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Monday, 27 July 2020

Strength:

Front Squats

Set 1: 6-4-2 (increasing load)

Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)

 

For score*

*Score is total weight lifted

 

Conditioning:

10 Front squats*

15/12 Cal rowed

Rest 1:30

 

5 Rounds for time

 

*increase weight each round according to the following percentages:

Round 1: 35% of 1-rep front squats

Round 2: 37.5%

Round 3: 40%

Round 4: 42.5%

Round 5: 45%

 

 

Post results and experiences to comments