Saturday, 14 May 2022

Get your MP spring/summer gear here!

Join us TODAY at 0900 for a FREE WOD!

No CrossFit experience needed!

 

Conditioning:

400m Run

…then immediately into three rounds of…

10 Pull-ups

15 Push-ups

20 Squats

…then…

400m Run

5:00 Rest

 

2 Rounds for time*

(20/14# Vest optional for Rx+)

*For first timers there will be a scaled version posted at gym

 

 

Post results and experiences to comments

Friday, 13 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

10 Hollow-arch swings on bar (holding a yoga block between your legs)

0:30 Rest

 

3 Rounds for quality

 

Conditioning:

50/40 Calories biked

40 Double-unders

30 Wall-ball shots (25/16)@(10/9′)

20 Chest-to-bar pull-ups

10 Thrusters (135/93)

5 Bar muscle-ups

 

For time

(15:00 cap)

 

 

Post results and experiences to comments

Thursday, 12 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Open Gym

1200-1330

For all UNLIMITED members

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Wednesday, 11 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

 

Skill:

2022 Fitness Challenge

Max rig hang

(no grips or tape)

 

For time

 

Conditioning:

Complete as many rounds and reps as possible in 20-minutes of:

200m Row

2 Strict Handstand Push-ups

4 Burpees-over-bar

8 Stationary lunges (95/63)

16 Sit-ups

 

For Score

(Row is worth 2 points)

 

 

Post results and experiences to comments

Tuesday, 10 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

Endurance:

Run 200m

Row 250m

Bike 600m

…Rest 2:00 then…

Run 400m

Row 500m

Bike 1200m

…Rest 3:00 then…

Run 800m

Row 1000m

Bike 2400m

…Rest 3:00 then…

Run 300m

Row 400m

Bike 900m

…Rest 2:00 then…

Run 100m

Row 150m

Bike 300m

 

For time

(40:00 cap)

 

 

Post results and experiences to comments

Monday, 09 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

2 rounds for score

 

Strength:

Front Squat

1-rep max

 

For max load

Compare to Friday, 26 February 2021

 

 

Post results and experiences to comments

Tuesday, 03 May 2022

Get your MP spring/summer gear here!

 

Endurance:

600m Run

2:00 Rest

750m Row

2:00 Rest

500m Ski/1200m bike*

2:00 Rest

 

2 Rounds for time
*Athletes will ski one round and bike the other.

 

Skill:

Pistols Strength/Progression:

20 Deck squats

1:00 Rest

2 Sets for quality

Directly into…

12 Alternating ankle wrap pistols

1:00 Rest

2 Sets for quality

Directly into…

0:30 AMRAP pistols

1:00 Rest

2 Sets for score and quality

 

 

Post results and experiences to comments

Saturday, 30 April 2022

Join us today at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

Partner WOD

40 Calories rowed

30 Alternating dumbbell snatches (50/35)

30 Wall-ball toss* (20/14)

30 Calories biked

20 Wall-ball sit-up throws (20/14) @ (5m)

20 Pull-ups

20 Calories skied

10 Ring dips

10 Partner push-ups w/clap

 

2 rounds for time

*For wall-ball toss, partners stand 15-ft apart, partner A does full squat wall-ball throw towards partner B, who then picks up the wall-ball and does a full squat wall-ball throw back towards partner A.  This constitutes two reps.

 

 

Post results and experiences to comments

Friday, 29 April 2022

Join us tomorrow (Saturday) at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 1

20 Toes-to-bar

20 Alternating dumbbell snatches (70/50)

 

3 Rounds for time

(10:00 cap)

 

…Rest 10:00 then…

 

2022 CrossFit Games Age Group Online Qualifier WOD 3

As many rounds and reps as possible in 10 minutes of:

1 Rope climb*

2 Shuttle runs**

2 Rope climbs

4 Shuttle runs

3 Rope climbs

6 Shuttle runs

5 Rope climbs

8 Shuttle runs

5 Rope climbs

10 Shuttle runs

7 Rope climbs

Etc…

 

For score

*Athlete must touch the metal beam at the top of the rope to constitute a rep

**1 shuttle run rep consists of running 25′ down and back

 

 

Post results and experiences to comments

Thursday, 28 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Open Gym

1200-1330

For all UNLIMITED members

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Wednesday, 27 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

MPCF Fitness Challenge WOD

20 Plate-facing burpees

20 Sit-ups

20 Front squats (45/33)

20/16 Calories rowed

80 Speed skips

 

4 rounds for time

 

 

Post results and experiences to comments

Tuesday, 26 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Skill:

10 Hollow rocks

10 Arch rocks

10 Hollow arch swings on bar

Rest 1:00

 

3 rounds for quality

 

Conditioning:

Partner WOD

1:00 work/0:15 transition at the following stations*

 

Calories ski erg

Alternating dumbbell hang clean & jerk (50/35)

Stationary plate overhead alternating lunges (45/35)

Rope climbs (12′)

Double-unders

Abmat butterfly sit-ups

 

4 rounds* for total score

Compare to Wednesday, 17 November 2021

*partners each work for a full 0:30 during each minute

1:30 rest between rounds

 

 

Post results and experiences to comments

Monday, 25 April 2022

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Friday, 31 July 2020

 

 

Post results and experiences to comments

Saturday, 16 April 2022

Get your MP spring/summer apparel HERE !

 

Conditioning:

15/12 Calories biked

10 Handstand push-ups

50 Double unders

5 Strict handstand push-ups

15/12 Calories biked

Rest 1:00

 

4 rounds for time

(23:00 minute cap)

 

Strength:

Hang Power Clean

5 cyclic reps at:

35-45-55-65-70-75%

 

For quality

 

 

Post results and experiences to comments