Thursday, 05 January 2017

 If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time.


Rest Day



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!

Sprint Work:

Choose a sport:

Run: 400m Sprint, 2:00 rest – 4 rounds

Row: 500m Sprint, 2:00 rest – 4 rounds

Bike: 1200m Sprint, 2:00 rest – 4 rounds

Swim: 100m Sprint, 2:00 rest – 4 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. Ran a mile before class in the frigid cold.
    CWOD: becky and I worked out and did reps.
    SWOD 1: successfully completed 103# for hand snatch to OHS. Ran out of time beyond that.
    Swim WOD: 800 yard relay with Christian, manny, and bradley (4x50m each). Total team time was 12:02. My splits were 43/43/44/48 seconds. That was tough.

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