Friday, 19 April 2019

 

Conditioning:

“Sensational Sevens”

7 Calories biked

7 Strict pull-ups

7 Kettlebell thrusters (53/35)

7 Plate push-ups*

7 Deadlifts (225/153)

7 GHD Sit-ups

7 D-ball cleans (100/80)

49 Double Unders

 

7 rounds for time

*One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only thing that touches.

 

Mobility:

Hip capsule

Twisted cross

Saddle sit

 

 

Post results and experiences to comments

Saturday, 06 April 2019

 

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/73)

Run 400m

21 Deadlifts (225/153)

Row 750m

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

Run 800m

21 Thrusters (115/73)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

Flexibility/Mobility:

Quad Smash

Anterior Compartment Smash

Spine Smash

 

 

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Thursday, 07 March 2019

Definition of multi-tasking…Mobility warm-up, while videoing competitors! 🙂

Online Judges Course: Click HERE

 

Rest Day

 

MP Iron Club cancelled this week

Thursday, 21 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Rest Day

 

MP Iron Club cancelled this week

Thursday, 31 January 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Rest Day

 

 

MP Iron Club

No Iron Club this week. See you next week!

Tuesday, 01 January 2019

 

Happy New Year from the Ape Nation of MP CrossFit! Looking forward to the greatness of 2019!!

May you and your family be blessed through the upcoming year!

 

Gym closed Tuesday for New Year’s!

Wednesday classes normal.

Tuesday, 25 December 2018

Merry Christmas from MP CrossFit!

May you and your family be blessed this Christmas season!

 

Gym closed Tuesday for Christmas!

Wednesday class will ONLY be at 0900.

Thursday, 22 November 2018

Happy Thanksgiving from MP CrossFit.

Classes Friday are at 0630, 0830 and 1200

 

REST DAY

Gym Closed

Saturday, 27 October 2018

 

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

Post score and experiences to comments

Thursday, 04 Thursday 2018

 

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Wednesday, 03 October 2018

Fun with Jenga!

 

Conditioning:

10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds

 

For Time

*must clean bar from ground and place in the back rack position

 

Flexibility:

Olympic Wall Squat – 2:00

Middle Split – 1:30

Side Straddle – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time and experiences to comments

Wednesday, 12 September 2018

 

Strength:

Deadlift

5 reps @ 65% 1RM

3 reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

(15:00 cap)

 

Conditioning:

12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)

Muscle-ups

GHD Sit-ups

 

For Time

Compare to Tuesday, 08 September 2015

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post load, time, and experiences to comments

Thursday, 10 May 2018

 

Rest Day

 

 

Lifters/Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Thursday, 03 May 2018

 

Rest Day

 

 

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments