Wednesday, 17 August 2022

FREE day this week, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

 

Endurance:

15/12 Calories ski

Rest 1:30

3 rounds for total work time

 

…rest 4:00, then…

15/12 Calories bike

Rest 1:30

3 rounds for total work time

 

…rest 4:00, then…

15/12 Calories row

Rest 1:30

3 rounds for total work time

 

For three separate times

 

Strength:

Pause Front Squats

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 75% (3 second pause)

4 @ 75% (3 second pause)

4 @ 75% (3 second pause)

4 @ 75% (3 second pause)

 

For quality

 

 

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Monday, 08 August 2022

Legends online qualifier REGISTER HERE!

 

Skill:

Accessory/ Shoulder Warm-Up:

“Shoulder Blaster”

10 Side lying shoulder flexion*

10 Side lying shoulder adduction*

10 Side lying external rotation*

 

2 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

Conditioning:

MPCF Board WOD

“Ellen”

20 Burpees

21 Alternating dumbbell snatches (50/35)

12 Double dumbbell thrusters (50/35)

 

3 Round for time

Compare to Saturday, 13 February 2021

 

 

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Wednesday, 27 July 2022

Legends online qualifier REGISTER HERE!

 

Endurance:

6-minute Bike Test

 

For total calories

Compare to Tuesday, 24 August 2021

 

Strength:

Deficit deadlifts*

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

 

For quality of positions

*Standing on 35# plates

 

 

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Monday, 18 July 2022

Congratulations to Coach Sarah, Michelle, and Coach Christa for their hard work and effort this past weekend at Monster Games!! You represented MP Nation superbly!! Ape Strong!!

Come join the MP family this Saturday for a FREE WOD at 0900!!

No CrossFit experiences needed.

 

Conditioning:

MPCF Board WOD and Fitness Challenge WOD

Max reps in 7-minutes of:

Burpees-over-Bar

 

For total score

Compare to Monday, 08 February 2021

 

Strength & Conditioning:

Partner WOD*

24-16-8 rep rounds of:

Deadlifts**

Pull-ups

Calories biked

 

For time

*Equal work required, one bar used, one athlete working at a time

**Rx loads:

24 reps @ (225/153)

16 reps @ (295/203)

8 reps @ (365/243)

 

 

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Monday, 06 June 2022

Conditioning:

9 Deadlifts @ 60% of 1-RM*

3 Box jumps (30/24″)

…rest 90 seconds, then…

7 Deadlifts @ 70%

3 Box jumps (30/24″)

…rest 90 seconds, then…

5 Deadlifts @ 80%

3 Box jumps (30/24″)

…rest 90 seconds, then…

3 Deadlifts @ 90%

3 Box jumps (30/24″)

…rest 90 seconds, then…

1 Deadlifts @ 95%

3 Box jumps (30/24″)

 

For time and quality

*Athlete must change load during the rest period. Scale percentages as needed.

Skill:

15 Hollow-arch swings on bar holding yoga block between ankles

1:00 Rest

10 Kipping pull-ups holding yoga block between ankles*

1:00 Rest

 

3 Rounds for quality

*If athlete is unable to perform kipping pull-ups, scale to 0:30 max strict banded pull-ups

 

 

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Friday, 06 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

Complete (40/32) reps in 4-minutes of:

1:00 max calories biked

Hand-over-hand sled pull* (90/70)

Rest remaining time

 

2 rounds for total work time

*Perform remaining reps in 5-ft segments. Each segment equals 1 rep

 

…Directly into…

 

Complete (40/32) reps in 4-minutes of:

1:00 max calories row

D-ball cleans (100/70)*

Rest remaining time

 

2 rounds for total work time

*One clean equals one rep

 

Strength/Skill:

At 70% of your 1-rm snatch, perform the following:

1 Lift off to a 2 sec pause above knee

1 Lift off to a 2 sec pause at “drop” position

1 Power snatch

1 Snatch

 

4 sets for quality

 

 

Post results and experience to comments

 

Monday, 02 May 2022

 

Get your MP spring/summer gear here!

Conditioning:

MPCF Fitness Challenge WOD and Board WOD

“Hotel 100”

100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s)

For Time*

*Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.

Compare to Wednesday, 24 July 2019

 

 

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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

 

 

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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.

 

 

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Tuesday, 01 March 2022

 

 

Conditioning:

48 Double-unders

12 Thrusters (95/63)

6 Bar-facing burpees

Rest 2:00

 

4 rounds total work time*

*try to maintain similar pace on each round

 

Core Work:

20 Half-tacos

10 Crossed-arm sit-ups

5 Rower pike-ups

Rest 2:00

 

3 Rounds for quality

 

 

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Monday, 28 February 2022

MPCF, where we train so hard the power goes out! 🙂

LAST DAY!! 2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Option 1:

750m Row

25 GHD sit-ups

50-ft Weighted walking lunges (45/35)

25 Pull-ups

50-ft Weighted walking lunges (45/35)

500m Ski

25 Kettlebell swings (72/53)

50 High-lows

25 Kettlebell goblet squats (72/53)

25 Cal bike

 

For time

 

Option 2:

Conditioning:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

*For scaling and masters standards click here

 

 

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Tuesday, 01 February 2022

2014 Flashback!

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

 

Conditioning:

CrossFit Games Open WOD 14.4

Complete as many rounds as possible in 14 minutes of:

60 Calorie Row

50 Toes-2-Bar

40 Wall-Ball Shots (20/14) @ (10/9′)

30 Cleans (135/93)

20 Muscle-ups

 

For score

Compare to Saturday, 22 March 2014

 

 

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Wednesday, 12 January 2022

Join us TODAY for a FREE class at any of the following class times:

0530, 0630, 0845, 1200, 1730

CrossFit Judges course CLICK HERE

 

Accessory/Skill:

Every minute on the minute, for 7 minutes, perform:

3 Strict pull-ups with 3 x 1 x 3 tempo

 

For quality

 

Conditioning:

21-15-9 Rep rounds of:

Double dumbbell thrusters (50/35)

Burpees

 

…Rest 3:00 then…

 

9-15-21 Rep rounds of:

Box Jumps (30/24″)

Ab-mat butterfly sit-ups

 

For time

(20:00 cap)

 

 

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Monday, 10 January 2022

Join us this Wednesday for a FREE class at any of the following class times:

0530, 0630, 0845, 1200, 1730

CrossFit Judges course CLICK HERE

 

Strength/Skill:

Segmented clean pull* + clean pull + squat clean

3** @ 35 %

3 @ 50%

2 @ 60%

1 @ 70%

1 @ 75%

1 @ 75%

 

For quality

(15:00 cap)

*For the segmented pull, pause 1″ off the ground, pause at knee, pause at mid-thigh, and then finish with an aggressive pull.

**Perform 3 complete complex series at 35%, and so on at each percentage

 

Conditioning:

2016 CrossFit Games Open WOD 16.2*

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans (135/83)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/113)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/143)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/173)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/203)

For score

(20:00 cap)

*Scaling/masters options will be posted at gym

 

 

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