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Monday, 26 February 2024

25 February 2024 by 5 Comments

Throwback to 2017 Open 17.1 when DB snatches were introduced!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

Complete as many reps as possible in 6-minutes of:

2-4-6-8-10-12….

Clean and Jerk (115/73)

Chest-2-bar pull-ups

 

For score

 

…rest 4:00, then…

 

14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of:

Clean and Jerk (155/103)

Bar-facing-burpees

 

For time

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Strength/Speed

Wednesday, 21 February 2024

20 February 2024 by 2 Comments

Ladies of Galantine’s 2024!

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Overhead Squat

5 reps @ 30%

5 reps @ 45%

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

 

For quality

(each set performed on a 2:00 clock)

 

Conditioning:

Complete as any reps as possible in 7-minutes of:

4 Double dumbbell thrusters (2×50/35)

6 Toes-to-bar

24 Double unders

 

…rest 4-minutes, then…

 

Complete as any reps as possible in 7-minutes of:

50-ft Double dumbbell front rack walking lunges (2×50/35)

9 Box jumps (24/20″)

3 Strict handstand push-ups

 

 

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Filed Under: 11-15 min, 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill

Wednesday, 31 January 2024

30 January 2024 by 10 Comments

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

6-5-4-3-2-1-2-3-4-5-6

Thrusters ((135/93)

12-10-8-6-4-2-4-6-8-10-12

Chest-to-bar pull-ups

 

For time

(25:00 cap)

 

 

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Filed Under: 11-20 min, Couplet/Triplet, Gymnastics WOD, Lifting

Friday, 29 December 2023

28 December 2023 by 7 Comments

Join us today, Friday, December 29th for a FREE trial WOD!

No fitness experience is needed. We can modify everything!

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

4 Bar muscle-ups

8 Alternating DB box step-ups (2×50/35) @ (24/20″)

Max rep squat cleans in remaining time (185/123)

 

5 sets for score*

*Rest 2:00 between sets

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Friday, 22 December 2023

21 December 2023 by 3 Comments

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

16 Crossover singles

8 GHD sit-ups

4 Burpees

 

…Rest 3-minutes, then…

 

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

2 Rope climbs

4 Goblet squats (72/53)

8/6 Calories biked

 

For Score

 

Strength:

Every 90 seconds, perform 1 Back Squat*

 

For max load

*Weight starts at 28% of 1RM, increase by 10% for the first 12:00, then by 5% every set until failure

 

 

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Filed Under: 1-RM, 11-20 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Wednesday, 06 December 2023

5 December 2023 by 5 Comments

Join us this Saturday, Dec 9th at 9am for a FREE class!

Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!

 

Accessory Work:

Bulgarian Split Squat

8 reps (right leg)

8 reps (left leg)

2:00 rest

 

3 rounds for quality

*Athletes can choose the weight and increase load or remain the same each round.

 

Conditioning:

40 Wall ball shots (20/14)@(10/9′)

30 Pull-ups

30 Wall ball shots

20 Chest to bar pull-ups

20 Wall ball shots

10 Bar muscle-ups

 

For time

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill

Tuesday, 28 November 2023

27 November 2023 by 3 Comments

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Strength:

Strict Press

5 @ 60% of 1-Rm

5 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

Endurance:

3:00 Row

1:00 Rest

3:00 Bike

1:00 Rest

2:00 Row

1:00 Rest

2:00 Bike

1:00 Rest

1:00 Row

1:00 Rest

1:00 Bike

 

 

For total calories

 

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Filed Under: 11-20 min, AMRAP, Couplet/Triplet, Lifting, Monostructural

Friday, 03 November 2023

2 November 2023 by 8 Comments

Join us TODAY at any class time for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Skill:

Bulgarian Split Squat

8 reps (right leg)

8 reps (left leg)

2:00 rest

 

3 rounds for quality

*Athletes can choose the weight and increase load or remain the same each round.

 

Conditioning:

100 Double unders

25 Overhead squats (95/63)

100 Double unders

25 GHD sit-ups

 

2 rounds for time

(18:00 cap)

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Skill, Strength/Speed

Monday, 30 October 2023

29 October 2023 by 5 Comments

Thank you so much to all our Fall Festivus volunteers!

Join us Friday, 03 Nov at any class time for a FREE workout!

No fitness experience needed and everyone welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Strength:

High Hang Power Snatch

3 @ 55%

2 @ 65%

1 @ 75%

3 @ 65%

2 @ 75%

1 @ 80%

1 @ 80%+

 

For quality

 

Conditioning:

With a 2:30 clock, perform the following:

10 Handstand push-ups OR 4 wall walks

15/12 Calories biked

Max reps power snatches (athlete chooses weight)*

…then 1:30 Rest

 

4 Rounds for total tonnage on snatches

*Weight remain the same through all rounds. Must be more than 40% 1-rm, and standard bumper plates must be used.

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 21 October 2023

20 October 2023 by 2 Comments

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Endurance:

1200m Run

3600m Bike

1500m Row

 

For time

(22:00 cap)

 

 

Strength:

Front Squats

5 @ 55%

3 @ 65%

1 @ 75%

5 @ 65%

3 @ 75%

1 @ 85%

1 @ 90%

1 @ 90-95%

 

For quality

 

 

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Filed Under: 11-20 min, 20+ min, CFE, Chipper, Lifting, Monostructural

Monday, 09 October 2023

8 October 2023 by 10 Comments

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

0:30 Max reps strict pull-ups

0:30 Rest

0:30 Max reps double dumbbell thrusters (2 x 35/25)

0:30 Rest

 

10 Rounds for total score

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD

Monday, 02 October 2023

1 October 2023 by 8 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

MPCF Board WOD

“Nasty Girls”

50 Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)

 

3 rounds for time

Compare to Saturday, 11 December 2021

 

 

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Filed Under: 11-20 min, 6-10 min, Board WOD, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Wednesday, 27 September 2023

26 September 2023 by 9 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

MPCF Board WOD

“300”

25 Pull-Ups

50 Deadlifts (135/93)

50 Push-ups

50 Box Overs (24/20″)

50 Kettlebell Swings (53/35)

50 Thrusters (65/45)

25 Pull-Ups

 

For Time

Compare to Friday, 02 July 2021

 

 

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Filed Under: 11-20 min, Board WOD, Bodyweight, Lifting

Wednesday, 20 September 2023

19 September 2023 by 6 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning 1:

100m “Rowling”*

Penalty burpees

1:00 Rest

5 Rounds

(10:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under the 100m mark is the number of penalty burpees the athlete must complete (max of 5 penalty burpees each round).

 

Conditioning 2:

20 Burpee box overs (24/20″)

15 Calories row/ski*

10 Alternating dumbbell snatches (70/50)

 

2 rounds for time

 

…rest until 10:00 mark, then…

 

10 Alternating dumbbell snatches (70/50)

15 Calories row/ski*

20 Burpee box overs (24/20″)

 

2 rounds for time

(12:00 cap)

*one round row, one round ski or bike

 

 

 

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Filed Under: 11-20 min, 20+ min, Bodyweight, CFE, Gymnastics WOD, Lifting, Monostructural
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