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Wednesday, 04 October 2023

3 October 2023 by Leave a Comment

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

“Annie are you ok?”

21-15-9 rep rounds of:

Calories rowed

Thrusters (65/43)

Med Ball Cleans (20/14)

Sumo Deadlift High-Pull (65/43)

Burpees

Wall-Ball Shots (20/14) @ (10/9’)

 

For Time

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Lifting, Monostructural

Tuesday, 03 October 2023

2 October 2023 by 4 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12/10 Calories biked/rowed/skied*

6 Chest-to-bar pull-ups

3 Squat snatches (155/103)

Rest 3:00

 

6 Rounds for total time

(30:00 cap)

*Athletes will switch between bike, row, and ski each round, performing two rounds of each

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Strength/Speed

Monday, 02 October 2023

1 October 2023 by 8 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

MPCF Board WOD

“Nasty Girls”

50 Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)

 

3 rounds for time

Compare to Saturday, 11 December 2021

 

 

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Filed Under: 11-20 min, 6-10 min, Board WOD, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Saturday, 30 September 2023

29 September 2023 by 6 Comments

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Support Veterans Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

In a 2:30 window, complete the following

10 Power snatches (95/63)

50 Double-unders or 120 Single-unders

Max calories biked in the remaining time

Rest 7:30

 

4 Rounds for score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, Lifting, Monostructural, Skill, Strength/Speed

Friday, 29 September 2023

28 September 2023 by 7 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD

400 Box step-ups (20″)*

 

For time

 

*At the start of every 2:00, including minute 0:00, perform the following:

1st 2:00 – 6 synchro burpees over same bar

2nd 2:00 – 4 synchro power cleans (185/123)

3rd 2:00 – 30 double unders each or 60 single unders each

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Hybrid, Lifting, Monostructural, Partner WOD

Thursday, 28 September 2023

27 September 2023 by Leave a Comment

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Sprint Drills:

Run 400m*

Rest/walk 300m

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace by 0:05 and increase the rest distance to 300m.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

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!

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

 

 

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Filed Under: CFE, Iron Club, Lifting, Open Gym

Tuesday, 26 September 2023

25 September 2023 by 5 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Endurance:

800/700m Ski

2400/2100m Bike

800/700m Row

Rest 3:00

 

2 rounds for total sprint time

 

Skill/Accessory:

Alternating Pistols

Advanced – 36 for time*

Intermediate – 30 for quality*

Beginner – 24 for quality*

 

*Appropriate levels:

Advanced able to do 10 unbroken relatively easy.

Intermediate able to do pistols, but not repeatedly.

Beginners should use the toughest progression they are able to do successfully.

 

 

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Filed Under: 20+ min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Monostructural, Skill

Monday, 25 September 2023

24 September 2023 by 6 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Snatch Deadlift

5 @ 80% of 1-rm snatch

4 @ 90%

3 @ 100%

2 @ 105%

1 @110%

 

For quality

Conditioning:

Every 2:00 on the minute, perform one of the following movements, in order, for time:

15 Thrusters (135/93)

50-ft Handstand walk

15 Overhead squats (135/93)

50-ft Handstand walk

15 Thrusters (135/93)

 

For  total work time

 

 

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Filed Under: 6-10 min, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Strength/Speed

Saturday, 23 September 2023

22 September 2023 by 2 Comments

Join us today, Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (2×50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Saturday, 10 September 2022

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Monostructural, Partner WOD, Skill

Friday, 22 September 2023

21 September 2023 by 8 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Gymnastics WOD, Lifting, Strength/Speed

Thursday, 21 September 2023

20 September 2023 by Leave a Comment

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Sprint Drills:

Run 400m*

Rest/walk 300m

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace by 0:05 and increase the rest distance to 300m.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

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!

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

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Monostructural

Wednesday, 20 September 2023

19 September 2023 by 6 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning 1:

100m “Rowling”*

Penalty burpees

1:00 Rest

5 Rounds

(10:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under the 100m mark is the number of penalty burpees the athlete must complete (max of 5 penalty burpees each round).

 

Conditioning 2:

20 Burpee box overs (24/20″)

15 Calories row/ski*

10 Alternating dumbbell snatches (70/50)

 

2 rounds for time

 

…rest until 10:00 mark, then…

 

10 Alternating dumbbell snatches (70/50)

15 Calories row/ski*

20 Burpee box overs (24/20″)

 

2 rounds for time

(12:00 cap)

*one round row, one round ski or bike

 

 

 

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Filed Under: 11-20 min, 20+ min, Bodyweight, CFE, Gymnastics WOD, Lifting, Monostructural

Saturday, 16 September 2023

15 September 2023 by 1 Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Midwest Fall Classic 2023 WOD 3 “Twice is Nice”

Partner WOD

30 Deadlifts (275/203)

40 Shoulder to overhead (135/93)

50 Wall ball shots (25/20)@(10/9′)

100 Double-unders

 

2 Rounds for time

(15:00 cap)

 

…Rest until the 16:00 mark immediately into…

2:00 Max reps snatches (185/123)

 

For score

 

 

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Filed Under: 11-15 min, 16-20 min, Competition WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Friday, 15 September 2023

14 September 2023 by 4 Comments

Join us for a FREE trial class today, Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

MPCF Board WODs

Max reps in 7:00 of:

Burpees-over-bar*

 

For Score

Compare to Monday, 18 July 2022

*Athletes can face or be lateral to the bar but MUST use a 2-foot take-off.

 

…REST 10-15:00, then…

 

Max reps unbroken of:

Wall-ball shots (20/14) @ (10/9′)

 

For score

Compare to Friday, 23 April 2021

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 6-10 min, AMRAP, Board WOD
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