Thursday, 17 November 2016


Aftermath of the 40 minute AMRAP sneak attack. 🙂




Competitors Class:


Competitors class is for those members that want to take their CrossFit to the next level. All 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: 200m Sprint, 2:00 rest – 8 rounds

Row: 250m Sprint, 2:00 rest – 8 rounds

Bike: 600m Sprint, 2:00 rest – 8 rounds

Swim: 50m Sprint, 2:00 rest – 8 rounds



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 total sprint time and experiences to comments



  1. White Ape says

    Fun class tonight! Several short and fast WOD’s.

    WODs 1-5, partnered with Such, all Rx
    1 – 4:38
    2 – 114 reps in the 5:00
    3 – 41 reps
    4 – 69 calories
    5 – 29 reps
    6 – 32 reps

    Shoulders are a little toasty now. 🙂

  2. These were fun! I partnered with Tara and we did work and I had a few mods to protect the ole leg before the race. That is all.

Speak Your Mind