Tuesday, 11 December 2018

MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!



300m Run

25 Sit-ups

20 Shoulder Touches

15 Back Extensions

10 Pistols

5 Muscle-ups


3 rounds for time


Stability Work:

10  Goblet Squats*

40m Kettlebell Waiter Walks (20/20)*

20 second 1-arm Low Plank (right arm up)

20 second 1-arm Low Plank (right arm up)

Rest 1 minute


3 rounds for quality

*Increase weight each round.



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side



Post time and experiences to comments


  1. CWOD: mod 18” box pistols, red purple banded PLU and purple banded rings, facing wall shoulder touches
    20 cap minus 5 muscle ups (cap by 2 PLU on last round)
    Stability work: G squads 30/35/45 lb – waiter walk 15/20/25 lb

  2. G Squats*

  3. White Ape says

    15:59 Rx

    Rd 1: 53 GS, 45 WW
    Rd 2: 72 GS, 62 WW
    Rd 3: 97 GS, 72 WW (WW was tough)

  4. darrenandtara says

    Hit the cap. Modes the pistols with a plate. Stoked to do all 3 sets of MU unbroken.
    Worked up to 97# goblet and 70 and 72 waiter walk. Lost that battle.

    Shout out my better half. Did 5 unbroken muscle ups on her last round.

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