Monday, 18 January 2021

 

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

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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Monday, 28 December 2020

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

This week’s class schedule:

Monday – Wednesday are normal

(0530,0630,0845,1200,1730)

No classes Thursday

0900 class on Friday ONLY

Saturday 0900

 

Conditioning:

600m Assault bike

20 GHD sit-ups

300m Row

30 Fat bar deadlifts (220/150)

1000m Assault bike

50 Plate-facing burpees

500m Row

30 Overhead squats (115/73)

600m Assault bike

20 Double kettlebell thrusters (53/35)

300m Row

 

For time

…Rest 3:00…

1:00 Ski erg for max calories

 

 

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Monday, 23 November 2020

Conditioning:

MPCF Daily Fitness Challenge

30/24 Calories bike

2:00 Rest

20 Snatches (50% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

400m Run

2:00 Rest

20 Clean and jerks (50% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

30/24 Calories row

 

For total time

 

…Rest 5 min, then…

Skill:

Max low plank hold for time

 

 

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Saturday, 14 November 2020

Skill:

10 Parallette shootthrough with push-up and dip

0:30 Rest

30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg)

1:00 Rest

 

 

3 Sets

 

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, 16 November 2019

 

 

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Wednesday, 14 October 2020

Skill:

4 Perfect push-ups with a 4 second negative

1:00 Rest

5 Sets

 

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

 

Strength:

Deadlift

4 @ 80%

3 sets for quality

 

 

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Friday, 09 October 2020

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

 

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)(80/53)

15 Pull-ups

 

Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)

 

For time

Compare to Monday, 07 October 2019

*second set of parentheses is Masters 55+

 

 

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Saturday, 19 September 2020

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 21 September 2019

 

 

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Friday, 11 September 2020

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, 20 April 2020

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. Maintain your social distancing. 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.

 

Conditioning:

Support Your Local Box WOD 3:

50 DB deadlifts (50’s/35’s)

50 AbMat sit-ups

50 Box step-ups (20/24″)

50 Single-arm DB thrusters (50/35)

 

For time*

*For those in the competition, there is a 20 minute cap.

See Games.com for standards and details

 

Royal Huddleston Burpee Challenge:

Day 78

 

 

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Monday, 09 December 2019

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Deadlifts @ (95/65)*

7 @ (155/105)

5 @ (205/135)

3 @ (250/165)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM.

 

Conditioning:

“Nutts”

10 Handstand Push-ups

15 Deadlifts (250/165)

25 Box Jumps (30/24″)

50 Pull-ups

100 Wall-ball Shots (20/12) @ (10′)

200 Double Unders

Run 400m with weight (45/25)

 

For time

Compare to Friday, 12 August 2011

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

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Saturday, 16 November 2019

 

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 Friday, 22 March 2019

*Equal work required

 

Mobility:

Pick one Pressing

Pick one Squatting

Pick one Running

 

 

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Wednesday, 16 October 2019

 

General warm-up:

Run 400m

10m Spiders

10 Hand-release push-ups

10 Sit-ups

10 Pull-ups

10 Squats

Row 300m

40m D-ball high carry

20m Heavy farmers carry

10 Handstand push-ups

10 Ring dips

 

Barbell warm-up:

5 reps of each at (45/33):

SDHP

Power snatch

Thruster

…then…

3 reps of each at (75/53)

 

Conditioning:

Row 1000m

30 Ring dips

30 Sumo deadlift high-pulls (75/53)

30 Handstand push-ups

30 Power snatches (75/53)

30 Burpees

30 Pull-ups

30 Thrusters(75/53)

 

For time

 

 

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Monday, 29 July 2019

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

 

 

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Saturday, 27 July 2019

 

Conditioning:

MPCF Team Board WOD

“Team 1776”

Kettlebell swings (53/35)

Box jumps (24/20″)

Air squats

Push-ups

Pull-ups

Sit-ups

Wall-ball shots (20/14) @ (10/9’)

Calories rowed

Double unders

Burpees

D-ball cleans (80/50)

Dumbbell push press (50’s/35’s)

 

For time

As a team of three, complete 1776 rep by performing 150 reps of each of the exercises, except for one. The team chooses one exercise, and only has to perform 126 reps. Equal work required. Must perform in order. Only one team member working at a time. Tag between exercises.

 

 

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