Tuesday, 09 March 2021

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

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Endurance:

2:00 Row for calories

2:00 Bike for calories

2:00 Ski Erg for calories

400m Run

 

4 Rounds for total calories and time

 

 

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Monday, 08 March 2021

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

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/183)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/153)

Compare to Wednesday, 25 October 2017

Skill:

0:30 Low plank hold

0:30 Rest

 

5 Sets for quality

 

 

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Saturday, 06 March 2021

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CrossFit Games Open registration is live! Click HERE!

 

Skill:

0:30 L-hang from bar

0:30 Rest

1/1 Handstand box walk (1 rotation left,  1 rotation right)

1:00 Rest

 

3 Sets for quality

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall-Ball Shots (20/14) @ (10/9′)*

19 Calories Rowed

 

For Score

Compare to Saturday, 23 February 2019

 

*Variations:

Ages 16-54 Scaled – (14/10) @ (10/9′)

Masters 55+ Rx – (20/10) @ (9′)

Masters 55+ Scaled – (14/10) @ (8′)

 

Option 2:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

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Monday, 01 March 2021

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CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Skill:

5 Tempo double kettlebell L-sit strict press @ 3030 pace

1:00 Rest

5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top

1:00 Rest

 

4 Sets for quality

 

Conditioning:

“Death by Duo”

Every minute on the minute, for as long as possible*:

1 Pull-up

1 Kettlebell swing (72/53)

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the minute.

…Rest 1:00 then…

Every minute on the minute, for as long as possible*:

1 Power clean (95/63)

1 Push-up

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 power cleans and 2 push-ups.  Continue with this pattern until the prescribed work cannot be completed within the minute.

 

For total score

 

 

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Wednesday, 24 February 2021

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

CrossFit Games Open registration is live! Click HERE!

Conditioning:

As many rounds and reps in 20:00 of:

1 Rope climb

2 Bar muscle-ups

4 Kettlebell swings (97/62)

8 Hang cleans (135/93)

16 Handstand push-ups

32 Double unders

 

For score

 

 

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Saturday, 20 February 2021

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

CrossFit Games Open registration is live! Click HERE!

“Galentine’s WOD” tonight at 5:30pm! All ladies invited!

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 14 November 2020

 

 

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Monday, 15 February 2021

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

CrossFit Games Open registration is live! Click HERE!

All classes are normal. If you can get to the gym, it will be open!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

 

Skill:

10 Parallette shootthroughs

1:00 Rest

7 Parallette push-ups

1:00 Rest

 

3 Sets

 

Conditioning:

“Partner Cindy”

As many rounds* and reps as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

 

For score

*Partners alternate complete rounds

 

 

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Friday, 12 February 2021

Ape flashback to February 2012

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

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Partner WOD, equal work

2 Min AMCAP bike

…2 minute rest, then 2 rounds of…

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

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

2 Min AMCAP row

 

For total calories and time

 

Strength:

Deadlift:

1-rep max

For load

 

 

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Wednesday, 10 February 2021

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

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Complete as many rounds and reps in 9 minutes of:

10 Knees-2-elbows

50′ Handstand walk

Rest 4 minutes, then…

Complete as many rounds and reps in 7 minutes of:

1,2,3,4….rep rounds of:

Bar muscle-ups

Power clean and jerk (185/123)

Rest 3 minutes, then…

Complete as many rounds and reps in 5 minutes of:

3 Rope climbs

10 Alternating dumbbell snatch (50/35)

 

For scores on each and total

 

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Monday, 08 February 2021

 

New decal stickers are here!!

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

CrossFit Games Open registration is live! Click HERE!

Conditioning:

New MPCF Board WOD

Max reps in 7-minutes of:

Burpees-over-Bar

 

For total score

 

Skill Work:

0:30 Parallette tuck hold

0:30 Rest

1/1 Handstand box walk (full rotation around box, each direction)

1:00 Rest

 

3 Sets

 

 

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Saturday, 06 February 2021

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Conditioning:

Buy in: 25/20 calories rowed

…Rest 2:00 then…

15-10-5 Rep rounds of:

Handstand push-ups

GHD sit-ups

Overhead squats (75/53)

 

For time*

*Two times should be recorded, time on rower and time on triplet

 

Strength:

Overhead 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

 

 

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Wednesday, 03 February 2021

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Skill Work:

3 Wall walks

10 Ring rows w/ feet elevated

Rest 1:00

 

3 Sets for quality

 

Conditioning:

30 Box step overs (30/24″)

1 Bar muscle up

25 Box step overs

2 Bar muscle ups

20 Box step overs

3 Bar muscle ups

15 Box step overs

4 Bar muscle ups

10 Box step overs

5 Bar muscle ups

 

For time

WOD courtesy of BATTLEGRID Online Competition.

Per competition scaling options are (24/20″) box and pull-ups.

 

 

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Monday, 01 February 2021

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Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Friday, 02 November 2018

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

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Saturday, 30 January 2021

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

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 20 minutes of*:

2 Rope climbs

8 GHD sit-ups

8 Cleans (155/103)

8 Alternating pistols

8 Pull-ups

8 Deadlifts (265/173)

 

For score

*On round 2, double the reps of each exercise from round 1.  On round 3, triple the reps of each exercise from round 1.  On round 4, continue pattern until time cap is reached.

 

 

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