Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75%   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*   For Score *Each 5ft section is one rep....Read More

Strength: Shoulder Press 3-rep max (12:00 cap)   Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Thursday, 02 June 2011   Flexibility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Posterior Chain Floss – 1:30/side     Post max load, time, and experiences to commentsRead More

Throwback Tuesday, November 2015   Sprints: 200m Run Rest 1:00 400m Run Rest 2:00 600m Run Rest 3:00 400m Run Rest 2:00 200m Run   For Total Sprint Time   Conditioning: 70 Calories Rowed 40 Wall-Ball Shots (25/16) @ (10/9′) 20 Handstand Push-ups 10 Muscle-ups   For Time* *can partition anyway needed     Post...Read More

  Sprints: 125m row Rest 1:00 250m row Rest 2:00 375m row Rest 3:00 500m row Rest 3:00 375m row Rest 2:00 250m row Rest 1:00 125m row   For Total Time   Conditioning: Every three minutes on the minute, for 15 minutes perform: 12/9 Calories Biked 20 High-Lows* 10 Alternating Dumbbell Clean-2-Overhead (50/35) 5...Read More

  Congrats to Sarah Flynn-CFL1, Christian Steichen-CFL2 (awaiting new certificate), and Michael Such-USAW Lvl 1!   Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories...Read More

  Conditioning: Partner WOD Buy-in: 4 x 150m Sprints For Time   …rest 2:00, then… “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93)   2 rounds   Sell-out: 40 Burpees onto a 55lb plate   For Time Compare to Saturday, 04 February...Read 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 Handstand Push-up 6 Kettlebell...Read More

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.   Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees...Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: 50 Double Unders 20 Calories Rowed 5 D-Ball Cleans (50/35)   For Time   …rest 5-7:00, then partner up and… 1000m Row 60 Toes-2-Bar 50 Synchronized Alternating Dumbbell Snatch (50/35)   For Time   Flexibility/Mobility: Half Straddle – 1:30/side Middle Straddle –...Read More

  Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down   For total calories *10 seconds to rotate each time   Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict...Read More