Thursday, 08 September 2016


On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up.

Lift Up Autism


Rest Day



Competitor Class:


Competitors 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. 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. Ideally, you are 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 brief warm-up 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!


Choose a sport:

Run:  800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m

Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest 2 min; 250m

Bike: 1.75 miles, rest 4 min; 1.25 miles, rest 3 min; 1200m, rest 2 min; 600m

Swim: 200m, rest 4 min; 150m, rest 3 min; 100m, rest 2 min; 50m




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 sport, total sprint time, and experiences to comments



  1. Muffin Man says

    WOD 1: 10:59 or 11:59 Rx (1 second behind Jimmy’s team) with Emma and Such
    WOD 2: Power Clean to Hang Squat Clean Complex 1RM. Every 90 seconds go up by (20/10) starting at 45%: 115/135/155/175/195/215/235/255/265/275 then PRed my clean at 285#
    WOD 3: rest for comp on Saturday

  2. White Ape says

    WOD 1:
    Team “Speedy Jammy”
    10:58 Rx, 1 sec AHEAD of the other team. 🙂

    WOD 2:
    Started at 135, was successful at 285
    I need to work power cleans

    WOD 3:
    Team “Such a Speedy Jammy”
    210 Calories rowed
    347 Push Press

    That WOD was exhausting!

  3. Team GoatPinkZilla Man (official team series)
    WOD 1: 15:53
    WOD 2: 130+150+170+195= 645# HPC
    WOD 3: 179 calories rowed, 279 reps push press (124 for the boys, 155 for us)

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