In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007. General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC...Read More

Endurance: 1:00 Bike Rest 1:00 1:00 Row Rest 1:00 1:00 Ski Erg Rest 1:00 1:00 Jump rope* Rest 1:00   4 rounds for max calories/reps *Round 1 – Singles Round 2 – Speed skips Round 3 – Double unders Round 4 – Athlete’s choice     Post results and experiences to commentsRead More

Conditioning: 21-15-9 rep rounds of: Deadlifts (225/153) Bar-facing burpees Handstand push-ups Rest 5:00, then… 3 rounds of: 5 Strict pull-ups 7 Clean & Jerks (135/93) Rest 5:00, then… 400m Run 40/30 Calories biked   For time     Post results and experiences to commentsRead More

Old school pic from May 2017! Conditioning: Partner WOD 7-minutes max calories rowed Rest 2:00 7-minute AMRAP of: 3 Pull-ups 6 Push-ups 9 Squats Rest 2:00 9 Deadlifts (155/103)* 6 Hang power cleans 3 Shoulder-2-Overhead Rest 2:00 4 rounds for time of: Run 300m While one partner runs, the other performs max rep Overhead squats...Read More

Choose a MP Board WOD “JT” 21-15-9 rep rounds of: Handstand Push-Ups Ring Dips Push-ups   For Time Compare to Feb 8 2012   OR   “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time Compare to Tuesday, 20 May 2014     Post...Read More

Rest Day     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...Read More

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 2 rounds of Burgener warm-up 7 Clean & Jerk (45/33) 5 Clean & Jerk (95/63) 3 Clean...Read More

General warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories Endurance: Partner bike/run* Run 400m Bike for max cals 12 rounds for time** *While one partner runs,...Read More

Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!! General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Overhead squats (45/33) 5 Overhead squats (75/53)...Read More

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy...Read More