Monday, 14 January 2019

Can you find what is abnormal about this picture? 😉



Back Squats

5 reps @ 70%

3 reps @ 80%

Max reps at 90%



5 Wall-Ball Shots (25/16) @ (11/10′)

10 Toes-2-Bar

15/12 Calories Rowed

30 Double Unders


4 rounds for time



Couch Stretch

Calf Stretch

Pike Stretch



Post load and reps, time, and experiences to comments

Saturday, 12 January 2019



Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row


For Time

Compare to Wednesday, 25 April 2018

*Equal work and only one partner working at a time throughout WOD.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx


…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes


For time and score



Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side



Post time, team total calories, and experiences to comments

Monday, 07 January 2019



Shoulder Press



For max load

*Pause between each rep as to have a dead start every rep. Do not connect reps.


20-10-5 rep rounds of:

Front Squats (115/73)


Deadlift (225/143)

Chest-2-Bar Pull-ups


For time

(15:00 cap)

Only use one bar. Change weights each round.



Sink Mobilization

Quad Smash

Spine Smash



Post load, time, and experiences to comments

Saturday, 05 January 2019



3-person team WOD*

Row 600m

4 rounds of:

12 Power Cleans (155/103)

12 Toes-2-Bar


Bike 1200m

3 rounds of:

18 Shoulder to Overhead (135/93)

18 Alternating Pistols


Row 1200m

2 rounds of:

24 Bar-over-Burpees

24 Box Overs (30/24″)


Bike 2400m

60 Front Rack Walking Lunges (115/73)

180 Double Unders


For Time

*Equal work required. Only one athlete working at a time. Tag between exercises.



Right Side Straddle

Left Side Straddle

Middle Straddle

Right Leg Split

Left Leg Split

Middle Splits



Post time, max load, and experiences to comments

Friday, 04 January 2019



“This is a lot”

2-minutes of:

Max Calories Biked


…rest 3:00, then…

15 Wall-Ball Shots (20/14) @ (10/9′)

10 Overhead Lunges (20/14)

25 Wall-Ball Shots

10 Overhead Lunges

15 Wall-Ball Shots

10 Overhead Lunges


…rest 3:00, then…

2 rounds of:

5 Ground-2-Overhead (135/93)

10 Burpees-Over-Bar

10 Dumbbell Goblet Squats (50/35)

50 Double Unders


…rest 3:00, then…

3-minutes of:

Max Calories Rowed


For time and total calories

Compare to Monday, 08 January 2018


Couch Stretch

Hip Capsule

Child’s Pose with Shoulders



Post time, calories, and experiences to comments

Monday, 31 December 2018

Classes today are only at 0530 and 0900



“Dominating starts NOW!”


40/32 Calories Biked


…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*


…then, Sell-out:

500m Row


For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.



Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00



Post time and experiences to comments

Saturday, 29 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.



4-person Team WOD

“Why do I do this?”


400 Single Unders


20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups



2000m Row


For time and total burpees

Compare to Saturday, 26 December 2015


-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.

…Rest 5 minutes…


As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)


For Score

Compare to Monday, 26 December 2016


Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side



Post time, scores, and experiences to comments

Friday, 28 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule.



200m Run

80 Sit-ups Slammers (12/8) @ 2m

300m Row

30 Fat Bar Deadlifts (220/150)

1000m Bike

50 Plate-facing Burpees

500m Row

30 Overhead Squats (115/75)

600m Bike

80 Double Unders

200m Run


For Time



10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00



Post time and experiences to comments

Wednesday, 26 December 2018

Wednesday class will ONLY be at 0900.


“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

20 Front Squats (135/93)

30 Pull-ups

40 Alternating Dumbbell Snatches (50/35)

50 Wall-Ball Shots (25/16) @ (10/9′)


Part 1b:

Max Calories Rowed in 5:00


2 rounds for score

-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.


Part 2:

8 minutes after completion of Part 1, the team has 19 minutes to find:

(00:00-06:00) 2-rep max Hang Power Snatch

(06:30-12:30) 3-rep max Hang Squat Clean

(13:00-19:00) 4-rep max Deadlift


For Scores

Each team member performs each lift.


Part 1:

Score 1: Total team AMRAP reps

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.



Post scores and experiences to comments

Monday, 24 December 2018

CrossFit’n Santa!

Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.



“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m


For Time*

Compare to Saturday, 23 December 2017

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.



Quad Smash – 1:30/leg

Spine Smash – 2:00

Overhead Distraction w/ External Rotation – 1:30/side



Post time and experiences

Saturday, 22 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas



Partner WOD

24-20-16-12-8 rep rounds of:

Sit-up Slammers (12/8) @ 2m

Kettlebell Swings (72/53)

Alternating Partner Pistols

Calories Rowed


For Time

(15:00 cap)

*Equal work required




Max load for 1 round of 5 cycles of:

Bear Complex*


*Clean to Front SQ to Push Press to Back SQ to Push Press

Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.



Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30



Post time, max load, and experiences to comments

Wednesday, 19 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas



Pick a MPCF Board WOD

Which ever you picked 2 weeks ago, do the opposite this week!


1000m Row

100 Sledge Swings (10/8)

75 Hand-Release Push-ups

50 Kettlebell Swings (35/25)

25 Pull-ups

…now reverse it!!


For Time

Compare to Monday, 11 March 2013




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

5 Pull-ups

10 Push-ups

15 Squats


For Time

Compare to Friday, 10 May 2013



Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00



Post time or score, and experiences to comments

Monday, 17 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas



100m Row*

…rest 2 minutes, then repeat

5 rounds for total sprint time

*All out effort



“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders


2 rounds for time

Compare to Friday, 29 December 2017



Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side



Post times and experiences to comments

Saturday, 15 December 2018



“Annie are you OK?”

500m Row at beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)


Med Ball Cleans (20/14)

Wall-Ball Shots (20/14) @ (10/9’)


For Time

Compare to Saturday, 16 December 2017



Single Leg Flexion – 2:00/side

Ball Tack and Floss – 2:00/side

Lateral Opener – 2:00/side



Post time, lift and load, and experiences to comments