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Saturday, 06 March 2021

5 March 2021 by 3 Comments

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

CrossFit Games Open registration is live! Click HERE!

 

Skill:

0:30 L-hang from bar

0:30 Rest

1/1 Handstand box walk (1 rotation left,  1 rotation right)

1:00 Rest

 

3 Sets for quality

 

Conditioning:

Option 1:

2019 CrossFit Games Open WOD 19.1

Complete as many rounds as possible in 15 minutes of:

19 Wall-Ball Shots (20/14) @ (10/9′)*

19 Calories Rowed

 

For Score

Compare to Saturday, 23 February 2019

 

*Variations:

Ages 16-54 Scaled – (14/10) @ (10/9′)

Masters 55+ Rx – (20/10) @ (9′)

Masters 55+ Scaled – (14/10) @ (8′)

 

Option 2:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

Post results and experience to comments

 

Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, CrossFit Games WOD, Skill, Strength/Speed

Friday, 05 March 2021

4 March 2021 by 7 Comments

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

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

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

 

Conditioning:

“Friend Friday”

Perform 0:45 work and 0:30 rest/transition at the following:

Power snatches (135/93)/Dumbbell snatches (50/35)

Burpee box jumps (24/20″)/Burpee box step-ups (24/20″)

Rope Climbs (12′)

Tire Flips (210/180)

Toes to bar/Hanging knee raises

 

3 Rounds for total score, rest 1:45 between rounds

 

 

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

Thursday, 04 March 2021

3 March 2021 by Leave a Comment

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!

 

Open Gym

1200-1330

For all UNLIMITED members

 

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 and power 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 lifts, this class is for you!

 

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

 

 

Post results and experiences to comments

Filed Under: Iron Club, Open Gym

Wednesday, 03 March 2021

2 March 2021 by 11 Comments

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!

 

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 Friday, 04 September 2020

 

For load

 

 

Post results and experience to comments

Filed Under: 1-RM, 6-10 min, Lifting, Strength/Speed

Tuesday, 02 March 2021

1 March 2021 by 4 Comments

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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Filed Under: 0-5 min, 11-15 min, Board WOD, CFE, Monostructural, Partner WOD, Strength/Speed

Monday, 01 March 2021

28 February 2021 by 8 Comments

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!

 

Skill:

5 Tempo double kettlebell L-sit strict press @ 3030 pace

1:00 Rest

5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top

1:00 Rest

 

4 Sets for quality

 

Conditioning:

“Death by Duo”

Every minute on the minute, for as long as possible*:

1 Pull-up

1 Kettlebell swing (72/53)

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the minute.

…Rest 1:00 then…

Every minute on the minute, for as long as possible*:

1 Power clean (95/63)

1 Push-up

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 power cleans and 2 push-ups.  Continue with this pattern until the prescribed work cannot be completed within the minute.

 

For total score

 

 

Post results and experience to comments

Filed Under: 16-20 min, 20+ min, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Hybrid, Lifting, Skill, Strength/Speed

Saturday, 27 February 2021

26 February 2021 by 7 Comments

New Board WOD boards are finished! You know what that means!!

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

CrossFit Games Open registration is live! Click HERE!

Skill:

10 Parallette shoot-throughs w/ push-up and dip

1:00 Rest

15/15 Seated single leg lifts over dumbbell

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD, alternate exercises

25′ Handstand walk

5 Pull-ups

5 Burpees over bar

5 Goblet squats (72/53)

5 Deadlifts (275/183)

 

10 Rounds for time

(30:00 cap)

 

Post results and experience to comments

Filed Under: 20+ min, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Skill, Strength/Speed

Friday, 26 February 2021

25 February 2021 by 19 Comments

Old school lifting from 2018!

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

CrossFit Games Open registration is live! Click HERE!

 

Skill:

4 reps of 1 Strict pull-up + 5 sec hold at top

Rest 1:00

4 Sets for quality

 

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

2 rounds for score

Strength:

Front Squat

1-rep max

 

For max load

Compare to Friday, 07 August 2020

 

 

Post results and experiences to comments

Filed Under: 1-RM, 6-10 min, Hybrid, Lifting, Skill, Strength/Speed

Thursday, 25 February 2021

24 February 2021 by Leave a Comment

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

CrossFit Games Open registration is live! Click HERE!

 

Open Gym

1200-1330

For all UNLIMITED members

 

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 and power 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 lifts, this class is for you!

 

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

 

 

Post results and experiences to comments

Filed Under: Uncategorized

Wednesday, 24 February 2021

23 February 2021 by 5 Comments

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

CrossFit Games Open registration is live! Click HERE!

Conditioning:

As many rounds and reps in 20:00 of:

1 Rope climb

2 Bar muscle-ups

4 Kettlebell swings (97/62)

8 Hang cleans (135/93)

16 Handstand push-ups

32 Double unders

 

For score

 

 

Post results and experiences to comments

Filed Under: 11-20 min, AMRAP, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Skill, Strength/Speed
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