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

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

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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Tuesday, 23 February 2021


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

CrossFit Games Open registration is live! Click HERE!

 

Endurance:

Row 1 minute at 6:00 test pace

Row 1 minute at slow, recovery pace

No additional rest between rounds

 

7 rounds for quality

 

Strength:

20 Power clean and jerks (135/93)

15 Power snatches

10 Thrusters

 

For time

 

 

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Monday, 22 February 2021

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

CrossFit Games Open registration is live! Click HERE!

 

Skill:

0:20 Hollow hold + 10 Hollow rocks

0:30 Rest

0:20 Arch hold + 10 Arch rocks

0:30 Rest

20 Hollow/arch swings on bar

Rest 1:00

 

4 Sets for quality

 

Conditioning:

CrossFit Open 13.2

As many rounds and reps as possible in 10 minutes of:

5 Shoulder-to-overhead (115/73)

10 Deadlifts (115/73)

15 Box jumps* (24/20″)

 

For score

*Box step ups permitted in all divisions

 

 

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Saturday, 13 February 2021

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

CrossFit Games Open registration is live! Click HERE!

 

Skill:

10 Scapular pull-ups

0:30 Rest

0:20 Chin over bar hold

0:30 Rest

10 Lat activations

1:00 Rest

 

3 Sets

 

Conditioning:

“Ellen”

20 Burpees

21 Alternating dumbbell snatches (50/35)

12 Double dumbbell thrusters (50/35)

 

3 Round for time

 

 

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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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Wednesday, 27 January 2021

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Skill Work:

0:20 Parallette Tuck Hold

Rest 0:30

10 Wall facing shoulder taps

Rest 0:40

4 Sets

 

Conditioning:

Buy in: 1 minute of wall-ball shots (20/14)@(10/9′)

…Rest 1:00 then…

On a 2:00 clock….

8 Thrusters (115/73)

8 Toes to bar

Max calories in remaining time*

1:00 Rest

 

4 rounds for total calories

*2 rounds row for calories, 2 rounds bike for calories

 

 

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Monday, 25 January 2021

0530 class cancelled today. All other classes are normal.

Sorry for any inconvenience.  

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

 

Conditioning:

On a running clock*

From 0:00 to 8:00, perform 2 rounds of:

10 Overhead squats (95/63)

10 Chest-to-bar pull-ups

From 8:01 to 16:00, perform 2 rounds of:

10 Overhead squats (95/63)

10 Chest-to-bar pull-ups

From 16:01 to 24:00, perform 2 rounds of:

10 Overhead squats (95/63)

10 Chest-to-bar pull-ups

 

*Once athlete finishes the 2 rounds during each interval, perform max rep burpees until the start of the new interval

For time on each interval (subtract one second off total time for every burpee completed)

 

 

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Tuesday, 19 January 2021

Conditioning:

As many rounds and reps as possible in 15 minutes of:

16/14 Calories row

12 Alternating pistols

10 GHD Sit-ups

10/8 Calories biked

6 Handstand push-ups

 

For score

 

Strength:

Shoulder Press

4 sets of 4 reps at 80-85% of one rep max

Rest 1:30 between sets

 

For quality

 

 

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Wednesday, 06 January 2021

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Skill:

0:30 Chin over bar hold

0:30 Rest

10 Scapular pull-ups

0:30 Rest

10 Lat pull downs

0:30 Rest

3 Sets

 

Conditioning:

As many rounds as possible in 12 minutes of:

1 Cluster* (135/93)

2 Bar muscle-ups (modify to 4 strict pull-ups and 4 strict ring dips)

 

For total score

*add 1 cluster per round

 

 

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Monday, 04 January 2021

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

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

5 sets

 

Conditioning:

Every minute on the minute for 10 minutes:

Odd minutes: 0:30 Pull-ups

Even minutes: 0:30 Double-unders

…Rest 3:00 then…

As many rounds and reps as possible in 10 minutes of:

10 Double dumbbell push press (50/35)

12 Double dumbbell front rack lunges (50/35)

14 Abmat butterfly sit-ups

 

For total score

 

 

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Wednesday, 30 December 2020

New PR Bell!! I hope to hear it ring a LOT!!

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:

25 Wall-ball shots (25/16)@(10/9’)

15 Power snatches (75/53)

15 Thrusters (75/53)

Rest 3:00

 

3 rounds for time (20:00 cap)

 

Skill work:

Rope climb instruction and practice

 

 

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