Wednesday, 22 February 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE



MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.


Strength (optional):

Pick any lift and find a 4-rep max



Hip Capsule Stretch – 1:30/side

T-Spine Smash – 2:00

Quad Smash – 1:30/side

Overhead Distraction – 1:30/side


Royal Huddleston Burpee Challenge:

Day 18



Post time, score, load, and experiences to comments


  1. Barbara
    36:37 RX
    1:59 PR

  2. Jeremy 8:00
    SP 4RM 70#

  3. Nichole- 38 reps (6 rounds and 32 PLU. Did get 8 PLU in a row so they are feeling better!)
    SWOD: SP 4-rep max, 65# (2# PR from 1RM)

  4. Little John says

    Barbara for 44:55 pull ups with blue and green band

    Of all days to do this wod.
    Over lunch I…
    – set my pull up record at 10 plu
    Did 130 pu, 140 su, 70 lunges, 20 plu in sets.

  5. Can I first say how freaking impressed I am with Ms Courtnie who Pr’d Grace by almost a minute tonight. She is wod’ing, throwing up weight, and crushing pr’s and she is due in like, a minute. Slow clap for you right now mama to be! WELL DONE!

    Grace: 2:53 rx (95#)

    almost a full minute PR!

    Thanks for the count down coach!

    Strong Work everybody!

  6. Muffin Man says

    Fran: 4:01 Rx
    BSQ 4 Rep Max: 295#

    Did about an hour of bodyweight cardio at lunch. I wanted to punch myself in the face. But I know I need it.

  7. White Ape says

    2:50 Rx!
    19 second PR! First time sub 3:00. PLU started off great, lost rythum, can be faster. Al unbroken.

    Strong work on all the board WODs today!! Many first-timers for making the board!

  8. CourtnieMcKone says

    Grace: 3:27 rx
    40 second PR…. still no baby

  9. Fran 4:55rx

  10. Nicole
    6 rds + 80 PLU= 86 reps Rx.
    Think I could do this better on a day that my legs didn’t feel like mush.

  11. “Fran” 6:04 Rx

    Made the mistake of going for 11-10 on first set of Thrusters and then deciding I needed a breather after only making it 10 reps in, which resulted in a not fast 10-9-2. After that everything was all scrambled.

    Next time will try 8-7-6 on first round and 6-3 with short break on last round instead of 5-4 with long break. Looking forward to a 2nd attempt at Fran.

  12. darrenandtara says

    Fran – 5:25 Rx

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