Wednesday, 01 July 2020

General warm-up:

2 rounds of:

Run 400m

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

Bike 2:00

7 Wall-Ball Shots

7 Toes-2-bar

 

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(7:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

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

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Warm-up template:

7 Hang power cleans(45/33)

5 Power cleans (75/53)

3 Squat cleans (95/63)

2 Squat cleans (115/73)

3 Deadlifts (125/83)

2 Squat clean (125/83)

2 Deadlifts (135/93)

2 Squat clean (135/93)

 

 

Post results and experiences to comments

WOD’s courtesy of Battle at the Base 2020 competition

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

 

 

Post results and experiences to comments

Monday, 06 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:

CrossFit Open 2021 WOD 1

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

10 Air squats

9 Dumbbell snatches, right arm (50/35)

10 Push-ups

9 Dumbbell snatches, left arm (50/35)

 

For score

Click here to register for Support Your Local Box Fundraiser

You can register for free or donate.

 

Royal Huddleston Burpee Challenge:

Day 64

 

 

Post results and experiences to comments

Friday, 14 February 2020

 

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

Saturday, 11 January 2020

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂

 

KO at MP 6-person Team competition

(WOD’s courtesy of KO in the OK)

We will be perform the “Scaled Division” WOD’s

There will be a 30-45 minute rest period between each WOD.

WOD 1: (18:00 cap)

“Meet you in the middle”

 

WOD 2: (10:00 cap)

“Clusters and Team Tri”

 

WOD 3: (15:00 cap)

“Deceiving Synchronized Skills”

 

WOD 4: (17:00 cap)

“What a Drag” (variation do to lack of equipment)*

60-48-36 Pull-ups

100-100-100 Double Unders

60′ Wheelbarrow

*The other team members will perform the row as prescribed

 

WOD 5: (15:00 cap)

“Synchronized DT”

 

WOD 6: (14:00 cap)

Silver Scaled Final

 

 

Post results and experiences to comments

 

Monday, 11 November 2019

Thank you to all the Veterans that have sacrificed.

Happy Veteran’s Day 2019!

(Thank you for the flowers MP family)

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.5

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

Option 2*:

“Add a little fun”

25-minute AMRAP*

1 Power Clean (135/93)

1 Knees-2-Elbows

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Rowed

 

For Score

Compare to Saturday, 17 November 2018

*Add one rep to each exercise each round.

Mobility:

Quad Smash

Overhead Distraction w/ External Bias

Couch Stretch

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Monday, 04 November 2019

 

General Warm-up:

Run 400/Row 500

2 rounds of:

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Ring rows

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

40 second D-ball rock

20m One-arm farmers carry/per arm

15 Box jumps (every 5 increase height)

10 Handstand push-ups

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.4

30 Box jumps (24/20”)*

15 Clean and jerks (95/65)*

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols*

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

*Scaled and Master’s 55+:

Scaled:

(24/20″), Med-ball step-ups (20/14),

(65/35)(95/55)(115/75)(135/95)(155/115)(185/135)

55+ Rx:

(24/20″), Med-ball step-ups (20/14),

(95/65)(115/75)(135/95)(155/105)(185/125)(205/145)

55+ Scaled:

(20/16″), Med-ball step-ups (20/14),

(45/35)(65/45)(85/65)(105/75)(125/85)(145/105)

 

Option 2:

17.4 (variation)

55 Deadlifts

55 Wall-Ball Shots

55 Calorie row

55 Handstand Push-ups

 

For time

Rx loads:

Men: deadlift 225 lb., and throw 20-lb. ball to 10-ft. target

Women: deadlift 155 lb., and throw 14-lb. ball to 9-ft. target

55+ Men: deadlift 185 lb., throw 20-lb. ball to 9-ft. target, and push press instead of HSPU @ 95 lb.

55+ Women: deadlift 125 lb., throw 10-lb. ball to 9-ft. target, and push press instead of HSPU @ 65 lb.

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site no later than 1900 CST.

Saturday, 02 November 2019

 

Conditioning:

2020 CrossFit Games Open WOD 20.4

30 Box jumps (24/20”)*

15 Clean and jerks (95/65)*

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols*

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

*Scaled and Master’s 55+:

Scaled:

(24/20″), Med-ball step-ups (20/14),

(65/35)(95/55)(115/75)(135/95)(155/115)(185/135)

55+ Rx:

(24/20″), Med-ball step-ups (20/14),

(95/65)(115/75)(135/95)(155/105)(185/125)(205/145)

55+ Scaled:

(20/16″), Med-ball step-ups (20/14),

(45/35)(65/45)(85/65)(105/75)(125/85)(145/105)

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Friday, 01 November 2019

 

Conditioning:

Option 1:

2011 CrossFit Games WOD Events 8, 9, and 10

“The End 3”

20 Calories Row

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Toes-to-Bar

30 Box Jumps (24/20)

20 Sumo-Deadlift High-Pull (115/75)

30 Burpees

20 Shoulder to Overhead (135/95)

 

For Time

Compare to Wednesday, 16 March 2016

 

(Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull)

Part 1 is as many reps in 3 minutes, rest 1 minute

Part 2 is as many reps in 6 minutes, rest 1 minute

Part 3 is all reps for time

 

Option 2:

2020 CrossFit Games Open 20.4*

30 Box jumps (24/20”)

15 Clean and jerks (95/65)

30 Box jumps

15 Clean and jerks (135/85)

30 Box jumps

10 Clean and jerks (185/115)

30 Alternating Pistols

10 Clean and jerks (225/145)

30 Alternating Pistols

5 Clean and jerks (275/175)

30 Alternating Pistols

5 Clean and jerks (315/205)

 

For time

(20:00 cap)

 

Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

 

Post reps from each part, time, and experiences to comments*

*This option is available for registered athletes that cannot make Saturday’s competition.

Monday, 28 October 2019

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand push-ups

…then…

21 Deadlifts (315/205)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)

If you are registered, don’t forget to post score to Games site

 

Option 2:

Complete as many rounds and reps as possible in 25-minutes of:

10 Wall-ball shots (25/20) @ (10/9′)

8 Kettlebell swings (72/53)

10 Calories rowed

8 Alternating weighted lunges (45/35)

10 Box overs (24/20″)

 

For score

 

 

Post results and experiences to comments

Saturday, 26 October 2019

Conditioning:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand push-ups

…then…

21 Deadlifts (315/205)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site

Friday, 25 October 2019

 

Conditioning:

Option 1:

Run 200m

7 Strict Pull-ups

7 Shoulder Press (115/73)

7 Bar-Facing Burpees

7 Strict Knees-2-Elbows

 

7 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.3

21-15-9 rep rounds of:

Deadlifts (205/155)

Handstand push-ups

…then…

21 Deadlifts (315/225)

50-ft handstand walk

15 Deadlifts

50-ft handstand walk

9 Deadlifts

50-ft handstand walk

 

For time

(9:00 cap)
* This is only an option if you can not make the competition on Saturday.

 

Mobility/Flexibility:

Couch Stretch

One-Arm Lat Lean

Pike Stretch

Knees-to-Traps

 

 

Post results and experiences to comments

Monday, 21 October 2019

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.2

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

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

If you are registered, don’t forget to post score to Games site

 

Option 2:

Run 600m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

…then…

Run 800m

…then…

3 rounds of:

8 Power Cleans (135/93)

8 Ring Push-ups

8 Alternating Kettlebell Snatches (53/35)

…then…

Run 600m

 

For Time

Compare to Friday, 28 October 2016

 

 

Post results and experiences to comments

Saturday, 19 October 2019

Conditioning:

2020 CrossFit Games Open WOD 20.2

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

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

If you are registered, don’t forget to post score to Games site

 

 

Post results and experiences to comments