Conditioning:
MP CrossFit Board WOD
“MP”
15 Burpees
30 Squats
45 Sit-ups (unanchored)
600m Run
5 Rounds for time
Compare to Friday, 18 September 2015
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Monday, 02 November 2020
1 November 2020 by 20 Comments
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
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Friday, 23 October 2020
22 October 2020 by 15 Comments
Sprint:
MPCF Board WOD
Row 500m
For Time
Compare to Wednesday, 19 February 2020
Conditioning:
Complete as many rounds and reps as possible in 10 minutes of:
2 Bar muscle-ups
6 Handstand push-ups
8 Hollow rocks
300m Run
For score
(run is worth 1 point per 25m)
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Monday, 19 October 2020
18 October 2020 by 16 Comments
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
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Friday, 16 October 2020
15 October 2020 by 18 Comments
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
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Monday, 12 October 2020
11 October 2020 by 10 Comments
Challenges officially start today!! You have until this Friday to sign-up. Do NOT miss this fun, athlete building opportunity!
Skill:
5 Sets:
4 Negative pull-ups w/ 4 sec count down
Rest 2:00
Conditioning:
MPCF Board WOD
“Running Burpees”
Run 200m
40 Burpees*
Run 400m
30 Burpees
Run 600m
20 Burpees
Run 800m
10 Burpees
For Time
*all burpees to a 6” target
Compare to Tuesday, 20 May 2014
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Friday, 11 September 2020
10 September 2020 by 3 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
Compare to Wednesday, 11 September 2019
*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.
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.
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Monday, 10 August 2020
9 August 2020 by Leave a Comment
Monday 0530, 0630, and Tuesday 0515 classes are canceled for this week. They will be back to normal next week. Sorry for any inconvenience.
Conditioning:
Board WOD
“Nancy”
Run 400m
15 Overhead Squats (95/63)
5 rounds for time
Compare to Wednesday, 14 October 2015
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Tuesday, 04 August 2020
3 August 2020 by 2 Comments
General Warm-up:
2 rounds:
Run 200m
8 Samsons
8 Hand release push-ups
8 Sit-ups
8 Pause squats (3 seconds)
8 Ring rows
8 Shoulder press w/ T
then…
Bike 1:00
10m Frankenstein walk
10m Quad pulls
10 Jumping jacks
Row 1:00
10 PVC Windmills
10 PVC Passovers
Endurance:
MPCF Board WOD
“Jerry”
1-mile Run
2k Row
1-mile Run
For Time
Compare to Friday, 17 January 2020
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Friday, 10 July 2020
9 July 2020 by 3 Comments
General Warm-up:
Run 400m
10 Spiders
12 T-push-ups
14 Sit-ups
14 Squats
12 Shoulder press w/T’s
10 Ring rows
Row 2:00
10m Goblet lunges
10 Kettlebell swings
20m KB waiter walk (each arm)
10 PVC passovers
10 PVC windmills
10 PVC overhead squats
Specific Warm-up:
10 Deadlifts (95/63)
10 Overhead Squats (45/33)
8 Deadlifts (125/83)
8 Overhead Squats (75/53)
6 Deadlifts (155/103)
6 Overhead Squats (115/73)
4 Deadlifts (185/123)
4 Overhead Squats (125/83)
3 Deadlifts (225/153)
3 Overhead Squats (135/93)
Rest 5-7 min after specific warm-up. Then…
“Rogue Invitational 2020 Event 6”
21 Deadlifts (275/185)
21 Overhead squats (155/105)
15 Deadlifts
15 Overhead squats
9 Deadlifts
9 Overhead squats
For time*
*Athletes may have two bars. 10 min time cap
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Wednesday, 08 July 2020
7 July 2020 by 1 Comment
Conditioning:
E2MOM for 10 Minutes:
Row 12/9 cals
9 Sumo deadlift high pull (75/53)
7 Front squats (75/53)
5 Kettlebell swings (72/53)
Strength:
Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:
Clean
Start at 25-30% 1RM clean
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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
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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
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Tuesday, 24 March 2020
23 March 2020 by 4 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
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