Friday, 19 August 2022

Join us for a FREE WOD today, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

 

Conditioning 1:

2022 Legends Masters Competition Qualifier WOD 22.1

27-21-25-9

Calories rowed

Lateral burpees over the rower

For time

(10:00 cap)

 

…Rest 15:00, then…

 

Conditioning 2:

150m Run

15 Abmat butterfly sit-ups

20 One-arm dumbbell thrusters* (50/35)

 

3 rounds for time

(10:00 cap)

*Perform thrusters by doing 5 reps with the right, 5 reps with the left, and repeat

 

 

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Monday, 01 August 2022

Legends online qualifier REGISTER HERE!

 

Conditioning:

Buy-in:

MPCF Board WOD/Fitness Challenge WOD

500m Row

For time

 

…rest 4-minutes, then…

12 Burpees-over-bar

6 Thrusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 4-minutes, then…

Sell-out:

1000m Bike

 

For total time

Compare to Wednesday, 06 April 2022

 

 

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Friday, 29 July 2022

Legends online qualifier REGISTER HERE!

 

Conditioning:

Fitness Challenge WOD

21-15-9 rep rounds of:

Calories biked

Alternating dumbbell snatches (50/35)

 

…Rest 7:00, then…

18-12-6 rep rounds of:

Calories rowed

Burpees-over-rower

 

For total time

Compare to Friday, 15 April 2022

 

Strength:

Shoulder Press

4-4-4-4* @ 75%

 

For quality in maintaining tight core position throughout movement

*With 2-second pause between reps in the front rack position

 

 

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Tuesday, 19 July 2022

It is always great to have Ape Nation family members show up and support our athletes!!

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

No CrossFit experiences needed.

 

Skill:

10 Single leg kettlebell crossovers (5/leg)

0:30 Rest

10 Glute bridges with a 0:20 pause at the last rep

0:30 Rest

 

4 Rounds for quality

 

Conditioning:

25/20 Calories ski

30 Push-ups

35 Kettlebell swings (53/35)

40 Wall-ball shots (20/14)@(10/9’)

40/32 Calories biked

35 Kettlebell sumo deadlift high pulls (53/35)*

30 Pull-ups

25/20 Calories rowed

 

For time

(20:00 cap)

Compare to Friday, 17 December 2021

*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlift high-pulls

 

 

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Friday, 08 July 2022

 

Conditioning:

2022 MPCF Fitness Challenge WOD

21 Burpees

18 Sit-ups

15 Squats

12/10 Calories rowed

76 Single-unders

 

4 rounds for time

(25:00 cap)

 

Skill/Accessory:

Weight hip thrust

10 reps with a 3-second pause at top

 

3 rounds*

*Increase weight each round

 

 

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Friday, 01 July 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

 

Conditioning:

Partner WOD

Partner WOD, equal work required

With a 4-minute clock, perform…

800m* Row

Max burpees over the rower in remaining time

 

…Rest 2:00 then…

 

With a 4-minute clock, perform…

2000m** Bike

Max dumbbell snatches (50/35) in remaining time

 

…Rest 2:00 then…

 

With a 4-minute clock, perform…

600m Run

Max d-ball cleans (100/70) in remaining time

 

…Rest 2:00 then…

 

With a 4-minute clock, perform…

800m*** Ski

Max box overs (24/20″) in remaining time

 

For total reps

 

*MM pairs row 800m, MF row 700m, FF row 600m

**MM pairs bike 2000m, MF bike 1800m, FF bike 1600m

***MM pairs ski 800m, MF ski 700m, FF ski 600m

 

…Rest 6:00, then…

 

Strength:

In 10-minutes, find max load of the following:

Snatch ⇒ 7 Overhead squats

 

Foe max load

 

 

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Wednesday, 29 June 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

 

Skill:

Handstand holds

0:30 Hold

1:00 Rest

 

5 rounds for quality

 

Conditioning:

1000m Row

40 Thrusters (45/33)

50 Chest to bar pull-ups

40 Thrusters (45/33)

2400m Bike

 

For time

 

 

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Tuesday, 21 June 2022

Flashback to John Boone in 2013!

Conditioning:

Partner WOD

100 Double unders

90 Sit-ups

80 Calories rowed

70 Box overs (20″)

60 Shoulder-to-overhead (95/63)

50 Calories biked

40 Burpees-over-bar

30 Pull-ups

20 Calories skied

100m Wall-ball overhead walking lunges (20/14)

 

For time

(35:00 cap)

Compare to Friday, 07 January 2022

 

 

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Monday, 20 June 2022

Skill:

10 Banded hip thrusts

10 Single-leg banded hip thrusts (each leg)

10 Banded fire hydrants (each leg)

1:00 Rest

 

2 Rounds for quality

 

Conditioning:

As many reps as possible in 3 minutes of…

30/24 Calories rowed

Max reps wall-ball shots in remaining time (25/16)@(10/9′)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

30/24 Calories biked

Max reps alternating dumbbell hang clean and jerk in remaining time (50/35)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

30/24 Calories skied

Max reps kettlebell swings in remaining time (70/53)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

400m Run

Max reps GHD sit-ups in remaining time

 

For score

 

 

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Saturday, 04 June 2022

Endurance:

15/12 Calories rowed

15/12 Calories biked

Rest 90 seconds

15/12 Calories rowed

15/12 Calories skied

Rest 90 seconds

 

4 rounds for time

 

Strength:

Front Squats

Find 10-rep max

 

For max load

 

 

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Friday, 03 June 2022

Memorial Day MP Family!!

The following classes are canceled today only. We sincerely apologize for any inconvenience.

Friday 0630, 0845

 

Skill:

7 Ring rows*

0:30 Rest

7 Glute bridges with a 0:20 pause at the last rep

0:30 Rest

 

4 Rounds for quality

 

Conditioning:

25/20 Calories skied

30 Push-ups

35 Kettlebell goblet squats (53/35)

40 Pull-ups

40/32 Calories biked

35 Kettlebell sumo deadlift high pulls (53/35)*

30 GHD sit-ups

25/20 Calories rowed

 

For time

(20:00 cap)

*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlifts

 

 

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Tuesday, 31 May 2022

The following classes are canceled this week only. We sincerely apologize for any inconvenience.

Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845

Conditioning:

Complete as many reps as possible in 4-minutes of:

10 High/lows

10 Alternating dumbbell snatches (50/35)

10 Calories rowed

 

…rest 3:00, then…

Complete as many reps as possible in 4-minutes of:

10 Wall-ball shots (20/14) @ (10/9′)

25-ft Handstand walking

10 Calories biked

 

…rest 3:00, then…

Complete as many reps as possible in 4-minutes of:

10 Burpees

10 Kettlebell swings (53/35)

10 Calories skied

 

For individual scores and total score

 

Strength:

Push Jerk ⇒ Split Jerk

Build to a successful heavy load through the two lift complex.

Connect the lifts. After push jerk is locked out, control the barbell down into a dip and immediately drive the barbell back up, receiving it in a split.

 

For max load

 

 

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Saturday, 21 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

Partner WOD, equal work required

As many rounds and reps as possible in 18 minutes of the following:

30 Grasshoppers

40 Weighted walking lunges (45/35)

50 Abmat butterfly sit-ups

60 Kettlebell goblet squats (53/35)

70 Double-unders

 

For score

 

Strength:

Every 2 minutes on the minute, perform the following complex:

1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Front squat

Start at 20% of 1-rep max clean and add 10% every 2 minutes

 

For max load and quality

 

 

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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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