Monday, 16 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 27 August 2021

 

Skill:

0:30 Max strict pull-ups

0:30 Rest

1:00 Max strict pull-ups

1:00 Rest

 

2 Rounds for quality and max reps

 

 

Post results and experiences to comments

Wednesday, 11 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

 

Skill:

2022 Fitness Challenge

Max rig hang

(no grips or tape)

 

For time

 

Conditioning:

Complete as many rounds and reps as possible in 20-minutes of:

200m Row

2 Strict Handstand Push-ups

4 Burpees-over-bar

8 Stationary lunges (95/63)

16 Sit-ups

 

For Score

(Row is worth 2 points)

 

 

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Saturday, 02 April 2022

Conditioning:

Every minute on the minute for 5 minutes perform:

6 Double dumbbell front squats (2x 50/35)

6 Dumbbell facing burpees

 

…Rest 2:00 then…

 

Every minute on the minute for 7 minutes perform:

3 Power cleans (135/93)

3 Bar muscle-ups

 

For completion

 

Strength:

Every 2:00 on the minute perform:

1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk

Start at 40% of 1-RM clean and jerk, increase each set by 10%

5 Sets for quality

 

 

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Friday, 01 April 2022

 

Conditioning:

Partner WOD

Complete as many reps* as possible in 3:00 of:

40′ Handstand walk (together)

12 Synchronized toes-to-bar

Max rep squat snatches* (115/78) in remaining time

1:00 Rest between rounds

 

*Complete above AMRAP until partners have completed 50 squat snatches

For time

(19:00 cap)

 

Accessory Work:

10 Banded hip thrusts

0:30 GHD back extension hold

1:00 Rest

 

3 Sets for quality

 

 

Post results and experiences to comments

Friday, 18 March 2022

Join us this Saturday at 0900 for a FREE WOD! No experience needed!

Conditioning:

20 Thrusters (95/63)

30/24 Calories Biked

20 Thrusters

 

For time

(7:00 cap)

 

…rest 10:00, then…

As many reps as possible in 8-minutes of:

25’* – 50′ – 75′ – 100’…

Double dumbbell front rack walking lunges (50/35)

10/8 – 15/12 – 20/16 – 25/20…

Calories rowed

 

For score

*1 rep per 5’ completed

 

…rest 4:00, then…

In team of 3, perform:

Max calories skied in 6:00*

 

For score

*Equal work required. Team members switch every 30 seconds.

 

 

Post results and experiences to comments

Friday, 18 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

MPCF Board WOD

“Elizabeth”

21-15-9 rep rounds of:

Cleans (135/93)

Ring Dips

 

For Time

Compare to Friday, 20 August 2010

 

Strength:

Overhead Squat

11 @ 35% 1-RM

10 @ 45%

9 @ 55%

8 @ 65%

7 @ 75%

 

For quality of position

 

 

Post results and experiences to comments

Monday, 07 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Join us this Saturday, 12 February, for a FREE WOD at 0900!!

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Monday, 01 February 2021

 

 

Post results and experiences to comments

Monday, 31 January 2022

“Lifting is my favorite”

Ladies, join us this Saturday evening at 5:30pm for Galentines!

 

Conditioning:

MPCF Board WOD

“Isabel”

30 Snatch (135/93)*

 

For Time (10:00 cap)

*Masters 55+ Rx weight: (115/73)

Compare to Wednesday, 10 May 2017

 

Strength:

Deadlift

11 @ 35% 1-RM

10 @ 45%

9 @ 55%

8 @ 65%

7 @ 75%

 

For quality

Each set must be connected

 

 

Post results and experiences to comments

Saturday, 08 January 2022

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

3 Power snatches (95/63)

3 Bar facing burpees

 

For score

…Rest 2:00 then…

Complete as many rounds and reps as possible in 6 minutes of:

7 Toes-to-bar

21 Double unders

 

For score

…Rest 2:00 then…

Complete as many rounds and reps as possible in 7 minutes of:

10 Wall-ball shots (20/14)@(10/9′)

50′ Handstand walk

 

For score

 

Strength:

Hang Power Clean

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality

 

 

Post results and experiences in comments

Monday, 27 December 2021

Class time Friday, December 31 is at 0900 only

Normal schedule resumes Saturday, January 1, 2022

 

Conditioning:

“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

24 Front Squats (135/93)

27 Pull-ups

30 Alternating Dumbbell Snatches (50/35)

33 Wall-Ball Shots (25/16) @ (10/9′)

 

Part 1b:

Max Calories Rowed in 5:00

 

2 rounds for score

-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.

 

…Rest 5:00, then…

Part 2:

The team has 18-minutes to find:

(00:00-06:00) 2-rep max Hang Power Snatch

(06:00-12:00) 3-rep max Hang Squat Clean

(12:00-18:00) 4-rep max Deadlift

 

For Scores

Equal work on AMRAP. Equal time or calories on row.

Each team member performs each lift. Only one team member at a time lifting.

 

Compare results to Wednesday, 26 December 2018

Part 1:

Score 1: Total team AMRAP reps

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

Post scores and experiences to comments

Friday, 19 November 2021

Conditioning:

As many rounds and reps as possible in 4 minutes of:

15/12 Calories biked

10 Alternating dumbbell snatches (50/35)

…Rest 2 minutes then…

As many rounds and reps as possible in 4 minutes of:

15/12 Calories rowed

10 Burpees over rower

…Rest 2 minutes then…

As many rounds and reps as possible in 4 minutes of:

30 Speed skips

10 D-ball cleans (100/80)

 

For total score

 

Strength:

Snatch

6 reps @ 25%

5 reps @ 40%

4 reps @ 55%

3 reps @ 65%

3 reps @ 70%

3 reps @ 75%

3 reps @ 75%

3 reps @ 75%

 

For quality

(18:00 cap)

 

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Friday, 05 November 2021

Make plans to join MP this Saturday for a free WOD at 0900!

 

Skill:

Transitioning on and off the rower

10 reps of:

Get on, row 30m, get off, rest 30 seconds

 

For quality

 

Conditioning:

30 Double unders

20 Burpees-over-bar

10 Power Snatches (95/63)

 

2 rounds for time

(9:00 cap)

 

Strength:

Overhead Squat

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

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Monday, 25 October 2021

 

Conditioning:

As many reps as possible in 5 minutes of:

10 Cal bike

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

10 Cal ski

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

10 Cal row

10 Toes to bar

3 Squat cleans (185/123)

 

… Rest 3 minutes then…

 

As many reps as possible in 5 minutes of:

200m Run

10 Toes to bar

3 Squat cleans (185/123)

 

For total score

 

 

Post results and experience to comments

Monday, 18 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

EMOM for 5:00 perform:

200/150m Row Sprint

Or…

400/300m Bike Sprint

 

Post fastest and slowest time

 

…Rest 10:00, then…

14 Plate-facing burpees (55# plate)

14 Half tacos

14 Alternating DB clean & jerk (50/35)

14 Alternating Lunges

Row 500m

 

3 rounds for time

 

 

Post results and experiences to comments