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Wednesday, 17 June 2020

16 June 2020 by 3 Comments

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Specific Warm-up:

2 rounds of Burgener Warm-up

8 Squat cleans (45/33)

6 @ (75/53)

4 @ (95/63)

 

Conditioning:

MPCF Board WOD

“Badger”

30 Squat cleans (95/63)

30 Pull-ups

800m Run

 

3 rounds for time

 

 

Post results and experiences to comments

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

Friday, 12 June 2020

11 June 2020 by 2 Comments

Choose a MP Board WOD

“JT”

21-15-9 rep rounds of:

Handstand Push-Ups

Ring Dips

Push-ups

 

For Time

Compare to Feb 8 2012

 

OR

 

“Running Burpees”

Run 200m

40 Burpees

Run 400m

30 Burpees

Run 600m

20 Burpees

Run 800m

10 Burpees

 

For Time

Compare to Tuesday, 20 May 2014

 

 

Post results and experiences to comments

Filed Under: 11-20 min, Board WOD, Bodyweight, Couplet/Triplet, Gymnastics WOD, Monostructural

Tuesday, 24 March 2020

23 March 2020 by 3 Comments

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Tuesday there will be a group meeting at LaFortune on the north end of the golf course parking lot at 1600 to do the 5k. Come join us for a fun time! Haha!

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1030, and after have a firearms education and shooting class. If you are interested, contact Coach Jimmy for specifics.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1600. Contact Coach Jimmy if you plan to attend.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

Endurance:

Run 5k

For time

Compare to Saturday, 07 September 2019

 

Core work:

Post run

Low plank EMOM

Start at 10 sec plank hold, then rest 50 sec

Then each minute, add 10 sec to each plank hold and reduce rest by 10 sec

After completing the 60 sec plank hold, work your way back down, meaning at each minute you would now decrease the plank hold by 10 sec and increase rest by 10 sec.

 

Royal Huddleston Burpee Challenge:

Day 51

 

 

Post results and experiences to comments

Filed Under: 20+ min, Board WOD, Bodyweight, CFE, Monostructural

Wednesday, 19 February 2020

18 February 2020 by 5 Comments

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

Row 15 hard slow strokes

rest ~1:00

Row 10 fast strokes

rest ~2:00

Row 15 strokes at desired race pace

rest ~3:00

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare both to Tuesday, 02 October 2018

 

 

Flexibility/Mobility:

Right side straddle

Left side straddle

Center straddle

Butterfly

Pike

 

Royal Huddleston Burpee Challenge:

Day 17

 

 

Post times, loads, and experiences to comments

Filed Under: 0-5 min, 11-20 min, Board WOD, Bodyweight, CFE, Lifting, Mobility, Monostructural

Friday, 14 February 2020

13 February 2020 by 5 Comments

 

Skill:

Speed Skips

4 x 30 seconds

Max reps each set

Rest 2:00 between rounds with 15 seconds of seated shoulder flexion between sets

For Score

 

Conditioning:

MPCF Board WOD

“Jackie”

Row 1000m

50 Thrusters (45/33)

30 Pull-ups

 

For Time

Compare to Monday, 19 May 2014

 

Flexibility:

First Rib Mobilization

Overhead Distraction

10 Bridge-ups

 

Royal Huddleston Burpee Challenge:

Day 12*

*See Day 1 for rules

 

 

Post reps, time and experiences to comments

Filed Under: 6-10 min, Board WOD, Bodyweight, Competition WOD, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Uncategorized

Friday, 31 January 2020

30 January 2020 by 3 Comments

 

“Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Wednesday, 12 December 2018

 

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 6-10 min, Board WOD, Bodyweight, Couplet/Triplet, Hero WOD, Lifting, Mobility, Strength/Speed

Friday, 17 January 2020

16 January 2020 by 2 Comments

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Wednesday, 25 July 2018

 

Or…

MPCF Board WOD

5K Row

 

For time

Compare to Friday, 18 December 2015

 

Or…

15K Bike

 

For time

 

Or…

5K Ski Erg

 

For time

 

 

Post results and experiences to comments

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

Wednesday, 15 January 2020

14 January 2020 by 9 Comments

 

Strength & Conditioning:

With a repeating clock, every 75 seconds perform 1 repetition of:

Snatch, start at 20-25% 1-RM, adding (10/5) each round until failure

…then, using the failed load, continue with:

Clean, adding (10/5) each round until failure

…then, using the failed load, continue with:

Deadlift, adding (10/5) each round until failure*

 

For max load at each lift and total weight lifted

*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load. If your deadlift is over (400/300), go up by (20/10) for several rounds at first; and then return to (10/5) as you get 5-7 rounds from hitting max load.

 

 

Post results and experiences to comments

Filed Under: 20+ min, Board WOD, Couplet/Triplet, Lifting

Friday, 04 October 2019

3 October 2019 by 4 Comments

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

MPCF Board WOD

“Barbara”

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

 

rest 3:00 between rounds

 

5 rounds for time*

Compare to Wednesday, 20 November 2013

*12:00 rest time is not included in posted time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Board WOD, Bodyweight, Gymnastics WOD

Wednesday, 25 September 2019

24 September 2019 by 4 Comments

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

MPCF Board WOD

“Battle Buddy”

20 Tire Flips (210/175)

30 meter Shuttle Runs x 4

80 Buddy Push-ups

100 meter Buddy Carry

100 Double Unders

80 Wall-Ball Tosses @ 5m (20/14)

40 Chest-2-Bar Pull-ups

20 Tire Flips

 

1.5 rounds for time*

 

Post time to comments

Compare to Wednesday, 10 February 2016

*Complete one full round, then do half of each exercise again.

Notes:

This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated.

 

Flexibility:

Hip Capsule

Overhead w/ External Rotation Bias

Quad Smash

 

 

Post time and experiences to comments

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

Wednesday, 11 September 2019

10 September 2019 by 8 Comments

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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

Wednesday, 28 August 2019

27 August 2019 by 8 Comments

Register for Saved by the Barbell, Saturday, 31 August 2019

 

Strength:

MPCF Board WOD

CrossFit Total

Back Squat 1-RM

Shoulder Press 1-RM

Deadlift 1-RM

 

For Max Load

(45:00 cap)

Compare to Tuesday, 05 August 2014

 

 

Post results and experiences to comments

Filed Under: 20+ min, Board WOD, Couplet/Triplet, Lifting

Monday, 19 August 2019

18 August 2019 by 8 Comments

 

Conditioning:

Option 1:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

Option 2:

MPCF Board WOD

Hero WOD

“Bulger”

Run 200m

7 Chest-2-Bar Pull-ups

7 Front Squats (135/93)

7 Handstand Push-ups

 

10 rounds for time

Compare to Friday, 10 November 2017

 

Flexibility/Mobility:

Hip Capsule Stretch

T-Spine Smash

Quad Smash

Overhead Distraction

 

 

Post results and experiences to comments

Filed Under: Board WOD

Monday, 29 July 2019

28 July 2019 by 9 Comments

Tuesday night class this week is canceled. All other classes normal.

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

 

Flexibility/Mobility:

Hip Capsule Stretch

T-Spine Smash

Quad Smash

Overhead Distraction

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 11-20 min, 20+ min, 6-10 min, Board WOD, Bodyweight, Chipper, Couplet/Triplet, Gymnastics WOD, Hero WOD, Hybrid, Lifting, Mobility, Monostructural, Skill, Strength/Speed
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