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Wednesday, 17 January 2024

16 January 2024 by 3 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

12 Rope climbs (13′)

24 Alternating single-arm dumbbell hang clean & jerk (50/35)

36 Calories rowed

 

…rest 2:00, then…

 

14 Strict handstand push-ups

28 Chest-to-bar

42 Calories biked

 

…rest 2:00, then…

 

16 Bar muscle-ups

32 Single-arm dumbbell overhead squats (50/35)

48 Calories rowed

 

For time

*Equal work, with one working at a time

 

 

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

Tuesday, 16 January 2024

15 January 2024 by 11 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

1:00 Max calories bike

Rest 0:30

1:00 Max Burpee box jump overs (24/20″)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, then…

 

1:00 Max calories ski or row

Rest 0:30

1:00 Max shuttle runs (25′ = 1)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, now repeat…

 

For scores*

*Athletes will post 4 scores. Score for each segment is calories + reps.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Monostructural

Saturday, 06 January 2024

5 January 2024 by 3 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

3-Person Team WOD, equal work required

Buy in:

As many reps as possible in 3 minutes of:

Rope climbs (13′)

 

For score

 

…Rest 2:00 minutes and then…

 

As many rounds and reps as possible in 21-minutes of the following:

18 Devil presses (2 x 50/35)

36 Wall balls (20/14) @ (10/9′)

18 Power cleans (155/103)

 

For score

 

…Rest 2:00 minutes and then…

 

Sell out:

3:00 Max calories biked

 

For score

 

 

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

Friday, 05 January 2024

4 January 2024 by 7 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

4 Bar muscle-ups

20 Double unders

8 Strict handstand push-ups

20 Double unders

12 GHD sit-ups

20 Double unders

 

4 rounds for time

 

 

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Filed Under: 16-20 min, Bodyweight, Gymnastics WOD, Hybrid, Monostructural, Skill

Thursday, 04 January 2024

3 January 2024 by 3 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Sprint Drills:

Bike 1200m

Slow roll 600m

 

8 rounds for time pace control

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on 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*. Various 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 application are lacking.

 

 

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

Wednesday, 03 January 2024

2 January 2024 by 8 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Skill:

10/side Single-arm kettlebell rows

10 Double dumbbell pike-seated top-to-top strict press

1:00 Rest

 

4 Rounds for quality

 

Conditioning:

As many rounds and reps as possible in 14-minutes of the following:

14/11 Calories rowed or skied

14 Deadlifts (185/123)

28 Crossover single-unders

 

For score

 

 

 

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Filed Under: 11-15 min, AMRAP, Couplet/Triplet, Monostructural

Tuesday, 02 January 2024

1 January 2024 by 7 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Strength:

Front squats

3 @ 65% 1-rm

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 80%

 

For quality

 

Conditioning:

“6-Minute Row Test”

 

For total meters rowed and 500m pace

Compare to Monday, 11 July 2022

 

 

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Filed Under: 6-10 min, CFE, Lifting, Monostructural

Saturday, 30 December 2023

29 December 2023 by 4 Comments

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

4-person Team* WOD

“Last jubilee of 2023!”

Complete as many reps as possible in 5-minutes* of:

Max reps double unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete as many reps as possible in 5-minutes* of:

Crossover single unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete the remaining reps* with:

Single unders

 

For time

*The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.

 

 

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

Monday, 25 December 2023

24 December 2023 by Leave a Comment

Merry Christmas from MP CrossFit!

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec.

The normal schedule resumes on Wednesday.

Filed Under: Closed Holiday

Saturday, 16 December 2023

15 December 2023 by 3 Comments

Conditioning:

Partner WOD, equal work required

1,500m Ski for time

 

…Rest 3:00 and then…

 

20 Rounds, partners alternate exercises, of:

5 Strict pull-ups

10 Push-ups

15 Air squats

 

For time

 

…Rest 3:00 and then…

 

3,000m Bike for time

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Friday, 15 December 2023

14 December 2023 by 5 Comments

MP CrossFit Christmas Party 2023! What fun with our Ape Nation!

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience is needed and everyone is welcome!

 

Strength:

Shoulder Press

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 85%

 

For quality

 

Conditioning:

12 Wall walks

12 Power cleans (115/73)

10 Wall walks

10 Power cleans (135/93)

8 Wall walks

8 Power cleans (155/103)

6 Wall walks

6 Power cleans (185/123)

4 Wall walks

4 Power cleans (205/143)

2 Wall walks

2 Power cleans (225/153)

 

For time

(23:00 cap)

 

 

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Filed Under: 16-20 min, Bodyweight, Couplet/Triplet, Lifting, Strength/Speed

Thursday, 14 December 2023

13 December 2023 by Leave a Comment

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience is needed and everyone is welcome!

 

Sprint Drills:

Run 400m*

Rest/walk 200m*

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.

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

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on 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*. Various 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 application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Open Gym

Wednesday, 13 December 2023

12 December 2023 by 6 Comments

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience is needed and everyone is welcome!

 

Skill:

10 Tempo* GHD back extensions

0:30 Glute bridge hold

1:00 Rest

 

3 Sets for quality

*Tempo is 3 second up, 1 second hold, 3 second down

 

Conditioning:

12 Double dumbbell deadlifts (2 x 50/35)*

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

12 Double dumbbell deadlifts

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

4:00 Rest

 

3 Rounds for work time each round

*Use same dumbbells for all dumbbell movements

 

 

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Filed Under: 16-20 min, Couplet/Triplet, Hybrid, Monostructural, Skill

Saturday, 09 December 2023

8 December 2023 by 1 Comment

Join us today, Saturday, Dec 9th at 9 am for a FREE class!

Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Conditioning:

Partner WOD

Buy-in:

40 D-ball cleans (100/70)

 

…then…

10 rounds* for time of:

5 Handstand push-ups

5 Squat cleans (155/103)

5 Chest-to-bar pull-ups

5 Burpees-over-bar

 

…rest 5:00, then…

 Sell-out:

Max tonnage Bench press*

 

For time and score

*Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.

 

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Filed Under: 20+ min, Bring a Friend WOD, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed
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