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 15 Box jumps (increase height every 5) 10 KB swings   Conditioning: “Jill” Complete as many rounds and reps as possible in 25-minutes...Read More

  Endurance: Partner WOD 100 Calories Rowed 40 Push-ups 60 Calories Biked 50 Sit-ups 70 Calories Ski Erg 50 Push-ups 60 Calories Rowed 40 Sit-ups 100 Calories Biked   For time     Post results and experiences to commentsRead More

  Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings...Read More

  Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Friday, 22 March 2019 *Equal work required   Mobility: Pick one Pressing Pick one Squatting...Read More

  Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Complete as many rounds and reps as possible in 10 minutes of: 30 Speed Skips 10/8 Calories Biked 6...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...Read More

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score Compare to Monday, 06 November 2017   Strength: Clean 3-3-3...Read More

  Endurance: Accumulate 300 calories on*: Assault Bike, Rower, and Ski Erg   For time *any combination two or three of the apparatuses   Skill work: Pick 2-3 skills from the Athletic Skill Sheet Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle First Rib Mobilization Banded Olympic Wall Squat  ...Read More

Thank you to all the Veterans that have sacrificed. Happy Veteran’s Day 2019! (Thank you for the flowers MP family)   Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.5 Partitioned any way: 40 Muscle-ups 80-cal Row 120 Wall-ball shots (20/14) @ (10/9′)   For time (20:00 cap) Standards, description, and scaled options, click HERE  ...Read More

Conditioning: 2020 CrossFit Games Open WOD 20.5 Partitioned any way: 40 Muscle-ups 80-cal Row 120 Wall-ball shots (20/14) @ (10/9′)   For time (20:00 cap) Standards, description, and scaled options, click HERE     Post results and experiences to comments If you are registered, don’t forget to post score to Games siteRead More