Saturday, 05 September 2020


”Three Blind Mice”

3-person Team WOD, equal work required

30 Thrusters (95/63)

30 Pull-ups

30 Clean and jerk (135/93)

30 Toes to bar

30 Box overs (30″)

30 Dumbbell hang power clean (2, 50s/35s)

30 Handstand push-ups

30 Dumbbell front squats (2, 50s/35s)

30 Calories Row/Bike*


2 Rounds for time


*each team must do each machine once, order is team’s choice



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Saturday, 15 February 2020



“Love is in the Air”

4-person Team


400 Double Unders


…rest 1 minutes, then…

40 Overhead Squats (115/73)

60 Ring Dips

80 Kettlebell Swings (97/62)

100 Wall-Ball Shots (25/16) @ (10/9′)

120 Calories Rowed

100 Toes-2-Bar

80 Burpees (Games Standard)

60 Handstand Push-ups

40 Deadlifts (295/195)*


…rest 1 minute, then…


200 Calories Biked


For Time

Equal work required

Compare to Saturday, 17 February 2018

*Use one bar. Add weight to OHS bar.


Royal Huddleston Burpee Challenge:

Day 13*

*See Day 1 for rules



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Saturday, 11 January 2020

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂


KO at MP 6-person Team competition

(WOD’s courtesy of KO in the OK)

We will be perform the “Scaled Division” WOD’s

There will be a 30-45 minute rest period between each WOD.

WOD 1: (18:00 cap)

“Meet you in the middle”


WOD 2: (10:00 cap)

“Clusters and Team Tri”


WOD 3: (15:00 cap)

“Deceiving Synchronized Skills”


WOD 4: (17:00 cap)

“What a Drag” (variation do to lack of equipment)*

60-48-36 Pull-ups

100-100-100 Double Unders

60′ Wheelbarrow

*The other team members will perform the row as prescribed


WOD 5: (15:00 cap)

“Synchronized DT”


WOD 6: (14:00 cap)

Silver Scaled Final



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Saturday, 28 December 2019



Partner WOD (co-ed if possible)

30 Synchronized dumbbell front squats (35/25)

80′ Synchronized dumbbell overhead lunges

25 Synchronized alternating dumbbell snatches

70′ Synchronized dumbbell overhead lunges

20 Synchronized alternating dumbbell thrusters

20 Synchronized pull-ups


…rest 5:00, then team up and…

“Meet in the middle”

With team of MMF or FFM (if possible), perform the following:

100 Kettlebell swings (53/35)

100 Hang power snatch (75/55)

75 Box facing burpee box jump overs (20″)

75 Fat bar front squats (70#)

100 Wall-ball shots (20/14) @ (10/9′)

100 Toes-2-bar


For time



Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist



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Saturday, 07 December 2019



3-person team WOD

WOD 1:


21-15-9 rep rounds of:

Thrusters (95/65)



WOD 2:


21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips


WOD 3:

“Isabel “

30 Snatches (135/95)


WOD 4:


21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups


WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)


WOD 6:

Heavy “Karen”

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


For Total Time


Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.



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Tuesday, 03 December 2019



Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes


For score

Compare to Monday, 03 December 2018



Spine Smash

Couch Stretch

Pike Stretch



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Saturday, 24 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019


Strength & Conditioning:

3-person team WOD

With a 15:00 cap, perform the following 2 WOD’s:

“Fast and Heavy”

300 Double unders

100 Alternating DB snatches (50/35)

30/20 Bar muscle-ups


For time

…then with time remaining…

Snatch Complex*

Snatch + Hang Snatch

For team total

*Each team member must find a 1-RM of the complex


…rest 5:00, then…

Team runs 2001m with (70/40)

For time


Teams will carry a sandbag or equivalent. Handing off from team mates as needed.



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Saturday, 27 July 2019



MPCF Team Board WOD

“Team 1776”

Kettlebell swings (53/35)

Box jumps (24/20″)

Air squats




Wall-ball shots (20/14) @ (10/9’)

Calories rowed

Double unders


D-ball cleans (80/50)

Dumbbell push press (50’s/35’s)


For time

As a team of three, complete 1776 rep by performing 150 reps of each of the exercises, except for one. The team chooses one exercise, and only has to perform 126 reps. Equal work required. Must perform in order. Only one team member working at a time. Tag between exercises.



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Friday, 28 June 2019



3-person team

“Monostructural Sprint Tri”

Row 2100m (switch every 350m)

Bike 4200m (switch every 700m)

Run 1800m (switch every 300m)


For time


…rest 5 minutes, then…


10-9-8-7-6-5-4-3-2-1 rep rounds of:

Overhead squats (95/63)

1-2-3-4-5-6-7-8-9-10 rep rounds of:

GHD Sit-ups


For time

Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…



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Saturday, 18 May 2019



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 Saturday, 29 December 2018


Quad Smash

Anterior Compartment Smash

Spine Smash

Ball Tack & Floss



Post time, scores, and experiences to comments

Saturday, 11 May 2019


4-person Team WOD

In partner teams, (m/m) (f/f) if able, perform the following:

Run 800m*


10 rounds* of:

5 Pull-ups

10 Push-ups

15 Squats


Run 800m*


For time


…rest 5 minutes, mix partner groups, then…

Row 2000m*

Max rep Clean-2-Overhead* (135/95)

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


For time

(Time = total row time – total reps (1 second per rep)


*During the runs, each athlete will carry a WB (25/16). Performing the 10 rounds will be executed by one partner doing a complete round, tagging the other partner, then they complete a round. Continue this until all 10 rounds are complete (5 each).

Time is the total time for both teams added together.

One coed partner team will row while other coed team performs max rep C2OH. Only one person lifting at a time. If rower stops, lifter stops. Rowing partners will switch each 250m, and teams rotate each 500m.

Score is the total number of C2OH for the 4-person team.


Royal Huddleston Burpee Challenge:

Day 98



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Saturday, 27 April 2019



Oklahoma City Bombing Memorial WOD

“The Oklahoma Standard”

In teams of 3-4, perform 4 rounds of:

19 Synchro Plate lunges (45/35)

19 Synchro push-ups

95 Wall-ball shots (20/14) @ (10/9′)


171 Burpee box jumps (20″)


For time


Royal Huddleston Burpee Challenge:

Day 84



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Friday, 22 March 2019



3-person Team WOD*


210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed


For Time

Compare to Saturday, 14 July 2018

*Equal work required


2019 CrossFit Games Open WOD 19.5 (Night class option ONLY)

33-27-21-15-9 rep rounds of:

Thrusters (95/65)

Chest-2-bar pull-ups


For time



Pick one Pressing

Pick one Squatting

Pick one Running



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Tuesday, 05 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE



4-person Team

4000m Row*


For Time

*Rotate each 500m or 250m



“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*


For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017



Right side split

Left side split

Center split




2 rounds for quality



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