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Monday, 01 January 2024

31 December 2023 by 7 Comments

Class today is at 0900 ONLY! Happy New Year! 

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

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) @ (11/10’)

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 Monday, 02 January 2023

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

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

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Strength/Speed

Saturday, 23 December 2023

22 December 2023 by 6 Comments

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec.

The normal schedule resumes on Wednesday.

Merry Christmas from MP CrossFit!

 

Conditioning:

“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, 24 December 2022

 

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

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Open Gym, Skill

Wednesday, 13 December 2023

12 December 2023 by 6 Comments

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience is needed and everyone is welcome!

 

Skill:

10 Tempo* GHD back extensions

0:30 Glute bridge hold

1:00 Rest

 

3 Sets for quality

*Tempo is 3 second up, 1 second hold, 3 second down

 

Conditioning:

12 Double dumbbell deadlifts (2 x 50/35)*

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

12 Double dumbbell deadlifts

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

4:00 Rest

 

3 Rounds for work time each round

*Use same dumbbells for all dumbbell movements

 

 

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Filed Under: 16-20 min, Couplet/Triplet, Hybrid, Monostructural, Skill

Saturday, 09 December 2023

8 December 2023 by 1 Comment

Join us today, Saturday, Dec 9th at 9 am for a FREE class!

Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Conditioning:

Partner WOD

Buy-in:

40 D-ball cleans (100/70)

 

…then…

10 rounds* for time of:

5 Handstand push-ups

5 Squat cleans (155/103)

5 Chest-to-bar pull-ups

5 Burpees-over-bar

 

…rest 5:00, then…

 Sell-out:

Max tonnage Bench press*

 

For time and score

*Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.

 

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Filed Under: 20+ min, Bring a Friend WOD, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Monday, 27 November 2023

26 November 2023 by 8 Comments

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

Tuesday 1730 class cancelled tomorrow. We are sorry for any inconvenience!

 

Conditioning:

10 Plate push-ups

10 Alternating dumbbell snatches (50/35)

20 Crossover single-unders

10 GHD Sit-ups

10 Wall ball shots (20/14)@(10/9)

150′ Farmer carry (2 x 50/35)

 

8 Rounds for time

(35:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid

Friday, 24 November 2023

23 November 2023 by 6 Comments

Black Friday WOD at 0900 only. Regular classes resume Saturday.

Join us this tomorrow, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Sit-up Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (72/52)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 25 November 2022

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Filed Under: 20+ min, Bodyweight, Holiday WOD, Hybrid

Monday, 20 November 2023

19 November 2023 by 6 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

“Incredible Hulk”

As many reps as possible in 20-minutes of the following:

5 Deadlifts* (115/73)

5 Hang power cleans

5 Front squats

5 Push-press

5 Back squats

 

For score

*use same barbell and weight throughout workout

 

 

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Filed Under: 16-20 min, AMRAP, Hybrid, Lifting, Strength/Speed

Saturday, 18 November 2023

17 November 2023 by 4 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

 

Conditioning:

As many reps as possible in 30-minutes of the following:

1 Round of “Cindy”*

1 Clean and jerk (155/103)

1 Round of “Cindy”*

2 Clean and jerk (155/103)

1 Round of “Cindy”*

3 Clean and jerk (155/103)

1 Round of “Cindy”*

4 Clean and jerk (155/103)

…etc, etc, etc…

 

For score

*1 Round of Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. Athletes continue to add 1 clean and jerk after each round of Cindy for the entirety of the AMRAP.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Strength/Speed

Wednesday, 08 November 2023

7 November 2023 by 10 Comments

Join us this Saturday, 11 Nov at 0900 for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

15/12 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Monday, 23 May 2022

 

 

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Filed Under: 1-RM, 6-10 min, Hybrid, Lifting

Saturday, 04 November 2023

3 November 2023 by 8 Comments

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

 

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

MPCF Hero Board WOD

“Zeus”

30 Wall-ball Shots (20/14) @ (10/9′)

30 Sumo Deadlift High-Pull (75/55)

30 Box Jump (20″)

30 Push Presses (75/55)

30 Calorie row

30 Push-Ups

10 Back Squats (Bodyweight)

 

3 rounds for time

 

 

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Filed Under: 20+ min, Bodyweight, Hero WOD, Hybrid, Lifting, Monostructural

Monday, 23 October 2023

22 October 2023 by 7 Comments

Join us this Saturday, October 28th at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

20/16 Calories ski erg

25-ft Single arm overhead dumbbell walking lunge (right) (70/50)

25-ft Single arm overhead dumbbell walking lunge (left) (70/50)

75-ft Handstand walk

100-ft Farmer carry (2 x 97/62) or D-ball carry (100/70)*

 

2 Rounds for time

 

…Rest 5-minutes and then…

 

15 Shuttle runs (50-ft, 25-ft down and back)

15 Hang dumbbell snatches (70/50)

75 Double-unders

75-ft Farmer carry (2 x 97/62) or D-ball carry (100/70)*

 

2 Rounds for time

*Athlete must alternate between farmer carry and d-ball carry each round

 

 

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Filed Under: 20+ min, Gymnastics WOD, Hybrid, Lifting, Monostructural, Skill

Tuesday, 10 October 2023

9 October 2023 by 5 Comments

WOD in PINK tomorrow in support of Breast Cancer Awareness!

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

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

500m Row/Ski*

50 Double-unders

10 D-ball cleans (100/70)

25/20 Calories biked

50 Double-unders

10 D-ball cleans

 

For score

*Alternate between row and ski each round

 

Strength:

2023 Fall Festivus Games WOD 2, “3-1-2? It’s So Complex!”

In 7-minutes, find max load for the following complex:

3 Deadlifts ⇒ 1 Hang clean ⇒ 2 Front squats

 

For max load

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Hybrid, Lifting, Monostructural

Wednesday, 04 October 2023

3 October 2023 by 11 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

“Annie are you ok?”

21-15-9 rep rounds of:

Calories rowed

Thrusters (65/43)

Med Ball Cleans (20/14)

Sumo Deadlift High-Pull (65/43)

Burpees

Wall-Ball Shots (20/14) @ (10/9’)

 

For Time

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Monostructural

Friday, 29 September 2023

28 September 2023 by 7 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD

400 Box step-ups (20″)*

 

For time

 

*At the start of every 2:00, including minute 0:00, perform the following:

1st 2:00 – 6 synchro burpees over same bar

2nd 2:00 – 4 synchro power cleans (185/123)

3rd 2:00 – 30 double unders each or 60 single unders each

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Hybrid, Lifting, Monostructural, Partner WOD
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