Tuesday, 20 April 2021

Endurance:

10:00 Row at 90% of “6-min row test” pace

…Rest 5:00 then…

10:00 Bike at 90% of “6-min bike test” pace

…Rest 5:00 then…

5:00 Row at 95% of “6-min row test” pace

…Rest 3:00 then…

5:00 Bike at 95% of “6-min bike test” pace

 

For quality of pacing

See “6 min row test” here Tuesday, 16 February 2021

See “6 min bike test” here Tuesday, 06 April 2021

 

 

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Saturday, 03 April 2021

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

 

Conditioning:

Buy-in:

1000m Row

For time

 

…rest 5 minutes, then…

24 Wall-ball shots (20/14) @ (10/9′)

16 Barbell push-ups

8 Overhead squats (135/93)*

Rest 1:00

3 rounds for time

*no racks, must be taken from the ground

 

…rest 5 minutes, then…

Sell-out:

1000m Bike

For time

 

 

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Tuesday, 30 March 2021

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

Friend Friday is this week! Start asking your friends!

 

Endurance:

Buy in:

Row 12 calories (all out)

For time

…rest 5:00 then…

Every 2 minutes on the minute:

Row 12 calories*

 

12 rounds for time, maintaining pacing goal

*Goal is to increase speed each round

 

 

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Tuesday, 02 March 2021

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

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Endurance:

MPCF Board WOD

1000m Row

For time

 

…Rest 10:00 then…

Partner up and perform:

100/90/80 Calories on the rower*

100/90/80 Calories on the ski erg

200 Double-unders

 

For time, equal work required

*Calories are listed as MM/MF/FF pairs

 

 

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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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Tuesday, 26 January 2021

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

 

Skill Work:

7 Ring rows with straps crossed

7 Perfect push-ups

1:00 Rest

4 Sets for quality

 

Endurance:

3:00 Bike at recovery pace

0:30 Transition

3:00 Row at moderate-hard pace*

1:00 Rest

 

5 rounds for total meters rowed

*pace should be maintainable throughout all 5 rounds

 

Post results and experience to comments

Tuesday, 29 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.

Endurance:

2 rounds of:

0:30 Max cal assault bike

1:00 Rest

0:30 Max cal row

1:00 Rest

0:30 Max reps*

1:00 Rest

*Kettlebell swings (53/35) on round 1, push press (95/63) on round 2

…Rest 4:00 then…

2 rounds of:

1:00 Max cal assault bike

2:00 Rest

1:00 Max cal row

2:00 Rest

1:00 Max reps*

2:00 Rest

*Push-ups on round 1, unanchored sit-ups on round 2

 

For score

 

 

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Wednesday, 25 November 2020

Conditioning:

On a 12 minute clock,

100/80 Cal Row

Max freestanding handstand*

 

Total score is row time minus handstand hold time

*If performing freestanding handstand, subtract 100% from row time

*If performing nose and chest to wall handstand progression, subtract 60% of time

*If performing back to wall handstand progression, subtract 50% of time

*If performing toes on box handstand progression, subtract 35% of time

 

Strength:

Front Squat

5 at 80%

3 Sets, rest 2:00 between sets

 

 

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Tuesday, 10 November 2020

Skill:

3-person team

Row 6000m*

 

For Time

*Each TM will row:

1000m, 500m, 250m, 250m

 

Conditioning:

Complete as many rounds and reps as possible in 11-minutes of:

7 Perfect Push-ups

8 Kettlebell Swings (72/53)

9 GHD Sit-ups

10 Overhead Walking Lunges (50/35)

 

 

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Friday, 06 November 2020

0530 & 0630 classes canceled for Friday and Monday. Sorry for any inconvenience.

 

Conditioning:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time

Compare to Saturday, 29 February 2020

*Run 400m at the end of each rep round

 

Post time and experiences to comments

Friday, 23 October 2020

Sprint:

MPCF Board WOD

Row 500m

 

For Time

Compare to Wednesday, 19 February 2020

Conditioning:

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

2 Bar muscle-ups

6 Handstand push-ups

8 Hollow rocks

300m Run

 

For score

(run is worth 1 point per 25m)

 

 

Post results and experiences to comments

Saturday, 17 October 2020

 

Skill:

3 Wall Walks

10 Supinated Ring Rows w/ feet elevated

Rest 2:00

 

4 sets

 

Conditioning:

Partner WOD

32-24-16 rep rounds of:

Calories rowed

Hang power cleans (135/93)

 

…rest 3:00, then…

32-24-16 rep rounds of:

Calories biked

Alternating DB snatches (50/35)

 

…rest 3:00, then…

Run 400-300-200

GHD Sit-ups 32-24-16

 

For time

 

 

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Tuesday, 13 October 2020

Tuesday 0515 class has been canceled until further notice. We are sorry for any inconvenience. If you have questions, please see Coach Jimmy.

Endurance:

2:00 Row

2:00 Rest

5 Rounds for calories

 

Accessory Work:

10 One-armed kettlebell crossovers* (5 on each leg)

3 Sets

*Increase weight each set, as long as proper form is maintained

 

 

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Wednesday, 30 September 2020

 

Skill Work:

3 rounds:

0:30 Work to hold chin over bar in hollow hold

0:30 Rest

10 Scapular pull-ups

0:30 Rest

10 Standing band lat pull downs

0:30 Rest

 

Conditioning:

0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible)

0:30 Rest

0:30 Max calories biked

0:30 Rest

 

7 rounds for total calories and quality of work on pull-ups

 

 

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