Saturday, 04 November 2017

Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”.



“Two become one”


Max rep Box Overs (24/20″) in 2:00

For score


…rest 2:00, then…

Partner up**

2 rounds of:

9 Calories Biked

12 Deadlifts (225/155)

15 Knee Push-ups


…rest 3:00, then…

“And baby makes three!”

3-person Team***

3 rounds of:


36 Dumbbell Snatches (50/35)

36 Thrusters (95/63)


36 Partner Hold Sit-up

“Don’t drop the baby”

36 Med-ball Cleans (20/14)


For Time

*Masters and pregnant ladies step-ups are allowed.

**Alternate exercises

***Equal work at each station, each round.



Couch Stretch – 1:30/side

Center Straddle – 2:00

Overhead Distraction – 1:30/side



Post score, overall time, and experiences to comments

Saturday, 28 October 2017



Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)


3 rounds for time

*Ball Cleans are squat cleans.

Compare to Tuesday, 16 August 2016


…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)



Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side



Post time and experiences to comments

Wednesday, 25 October 2017




5 Deadlifts (275/185)*

10 Burpees


5 rounds for time

*Masters 55+ (235/155)

Compare to Monday, 30 November 2015


…rest ~10 minutes, then as a team of 3 perform…

Max calories biked in 5 minutes

For Score



Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side



Post time, score, and experiences to comments

Tuesday, 24 October 2017


3-person team

4200m Row

Rotation is 500/400/300/200* @ 90% 500m pace

For Time

*Each team member rows 500, then each row 400, and so on…


…rest 5-10 minutes, then…


10 Double Kettlebell Thrusters (53/35)

40 Double Unders


5 rounds for time



Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00



Post times and experiences to comments

Monday, 09 October 2017

Fun weekend comp with the Ape and Vertical families at

Battle on the Plains!


Partner WOD*

Row 500m/Fat Bar Deadlift hold (115)

150 Double Unders/Fat Bar Front Rack hold

100 Calories Bike/Fat Bar Back Rack hold

50 Toes-2-Bar/Fat Bar Overhead hold


For Time


…rest 8:00

As many meters in 2 minutes of:

Partner wheel barrow

Rest 1:00, then in 5 minutes perform…

30 Burpee Box overs (24/20″)**

30 Overhead Lunges (25/15)

Max Rep Pull-ups


For total score

*Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#.

**One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.



Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30



Post time, score, and experiences to comments

Monday, 25 September 2017


Partner WOD

120 Double Unders

120 Chest-2-Bar Pull-ups

120 Hang Power Snatches (95/65)

120 Double Unders


For Time


DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are 60 per athlete, must be broken up and switch partners into sets of 15. Must use one bar. Once all PLU are complete, team will perform 120 hang power snatches. There are 60 per athlete, must be broken up and switch partners into sets of 15. Partners must tag each time they switch who is working on the snatches. After snatches are complete, team performs DU’s exactly like first set.


Skill Work:

Pick a couple of weak skills and work them



Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00



Post time, skills worked, and experiences to comments

Saturday, 23 September 2017


Strength & Conditioning:

Partner WOD

CrossFit Team Series WOD 3

50 synchronized wall-ball shots (20/14) @ (10/9′)*

30 cleans (135/95)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

20 cleans (185/135)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

10 cleans (225/155)**


For Time

(for registered competitors, 12:00 cap)

*Scaled is (14/10) @ (9′)

** Scaled weights are: (95/65)(135/95)(155/105)






Post time and experiences to comments

Friday, 22 September 2017



Partner WODs

CrossFit Team Series WOD 1

9-15-21 rep rounds of:

Synchronized Thrusters (95/65)*

Synchronized Bar-Facing Burpees


For Time

*Scaled weight is (65/45)


…rest 10-15:00 (not Team series requirement), then…

CrossFit Team Series WOD 4

100-Calorie Rowed, switch as needed

100 Toes-2-Bar*


For Time

*Scaled is Hanging Knee Raises



15 Front Leg Swings/Leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/Leg

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00



Post times and experiences to comments

Monday, 18 September 2017




Pick one of the following board WODs:

Angie, Cindy, Mary, or Nancy


…rest 10:00, then partner up and perform…


50-40-30-20-10 rep rounds of:

Double Unders



For time

*Equal work. One at a time working.



Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side



Post WOD chosen, time or score, Annie time, and experiences to comments

Friday, 15 September 2017

Skill Work:

Practice 15 minutes on:

Athletic Skills Sheet



Partner WOD


150 Wall-Ball Shots

(20/14) @ (10/9′) – Rx

(16/10) @ (10/9′) – 55+ Masters Rx

(14/10) @ (9′) – Scaled

(12/8) @ (9′) – Masters Scaled



21-15-9 rep rds of:


Handstand Push-ups**

*(225/155) – Rx

(185/125) – 55+ Masters Rx

(155/105) – Scaled

(135/93) – Masters scaled

**Shoulder Presses

(65/45) Scaled/ (55/33) masters scaled



30 Clean and Jerks

(135/95) – Rx

(115/85 – 55+ Masters Rx

(95/63) – Scaled

(75/53) – Masters scaled


For total time

One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all.


Flexibility WOD:

Couch Stretch, 2 minutes each leg

Right leg split, 2 minutes

Left leg split, 2 minutes

Couch Stretch, 1 minute each leg


Post WOD, time, skills worked, and experiences to comments

Saturday, 09 September 2017


Partner WOD*

“Time to make lemonade with the lemons!”

20 Triple Unders

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

20 Chest-2-Bar Pull-up

Run 800m

30 GHD Sit-ups

30 Shoulder Press (95/63)

30 Overhead Squats (95/63)

Row 800m

30 Kettlebell Swings (72/53)

30 Push Press (115/73)

30 Front Squats (115/73)

Run 800m

20 Handstand Push-ups

40 Plate-facing Burpees

20 Triple Unders


For Time


Co-Ed partners if possible. Equal work. One partner working at a time. Tag between exercises.

Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 20 lb ball. If ball touches the floor for ANY reason anytime between rep 1 and 40, both partners stop and do 5 penalty burpees.


…Rest 8 minutes, then…



7-rep max


For max load

(12:00 cap)





Post time, max load, and experiences to comments

Monday, 04 September 2017

MPCF is closed on Monday, 04 September. We will be meeting at Vertical Limit Fitness at 0900. Come join us for some “Labor” intensive work!! We will have fun while we sweat and move heavy things. Classes normal the rest of the week.


Post experiences to comments


Saturday, 02 September 2017

2012 Flashback! Who’s up for another Tough Mudder?!



4-person Team

200 Double Unders

160 Sit-ups

120 Push-ups

80 Calories Biked

40 Chest-2-Bar Pull-ups


For Time

Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.


…Rest 10:00 from the last team finishing, then in reverse order of finishing…


Partner WOD

Every minute on the minute, both same gender partners perform 1-rep of the the following complex. One bar for the partner group at each weight. At the beep of the next minute, both athletes move to next platform; and athletes that successfully completed the previous weight, attempt the next load. If one or both of the athletes make it to the final platform, it becomes max number of reps that can be completed within the minute.

1 Clean-1 Hang Clean-1 Jerk












For total reps completed






Post time, score, and experiences to comments

Saturday, 26 August 2017


4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike


M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed


For Time

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.


…rest 8 minutes, then…



Find 1-rep max team total of:

Hang Power Snatch


Only 2 bars per team. Only one bar moving at a time.






Post time, score, and experiences to comments