Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Skill: 100m Row* …rest 2 minutes, then repeat 5 rounds for total sprint time *All out effort   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20...Read More

  Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9’)   For Time Compare to Saturday, 16 December 2017   Flexibility/Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…  Partner AMRAP 2: 08:00-15:00: Accumulate as many calories biked as possible in 7 minutes   …rest 15:00-17:00, then… Partner AMRAP 3:* 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12 Ring Dips 16...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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: Pick a WOD MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Friday, 15 August 2014   OR… Complete as many rounds and reps as possible in 20 minutes of: 10 Overhead Squats (95/63) 10 Burpees-over-Bar 400m Run   For Time   Mobility: Twisted Cross – 1:00/side...Read More

MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Back Extensions 10 Pistols 5 Muscle-ups   3 rounds...Read More

  Skill: Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00   Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load   Or, if caught up: Overhead Squat 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps...Read More

  Condition: Partner WOD* 15 Burpee Box Overs (24/20″) 10 Cleans (135/93) 15/12 Calories Biked 12 Burpee Box Overs 8 Snatches (135/93) 12/9 Calories Biked 9 Burpee Box Overs 5 Thrusters (135/93) 9/6 Calories Biked   4 round for time *Alternate exercises   Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon –...Read More

  Conditioning: Pick a MPCF Board WOD “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!   For Time Compare to Monday, 11 March 2013   OR… “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats...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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More