Conditioning: Pick a WOD MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Friday, 15 August 2014   OR… Complete as many rounds and reps as possible in 20 minutes of: 10 Overhead Squats (95/63) 10 Burpees-over-Bar 400m Run   For Time   Mobility: Twisted Cross – 1:00/side...Read More

MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Back Extensions 10 Pistols 5 Muscle-ups   3 rounds...Read More

  Condition: Partner WOD* 15 Burpee Box Overs (24/20″) 10 Cleans (135/93) 15/12 Calories Biked 12 Burpee Box Overs 8 Snatches (135/93) 12/9 Calories Biked 9 Burpee Box Overs 5 Thrusters (135/93) 9/6 Calories Biked   4 round for time *Alternate exercises   Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon –...Read More

  Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Weighted Pull-ups (30/20) 10 Goblet Squats (97/62) 15/12 Calories Biked 20m Handstand Walk …then 30 Burpee sell-out   For Time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization –...Read More

Conditioning: 500m row Rest 1:00 10 rounds for time   …or… MPCF Board WOD 5000m Row For Time Compare to Tuesday, 03 July 2018   Skill Work: Pick 2-3 skills from the “Athletic Skills” sheets   For time, score, or completion   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: Complete as many rounds as possible in 4 minutes of: 20 Wall-Ball Front Squats (25/16)* 40 Double Unders   …Rest 2 minutes Complete as many rounds as...Read More

“APFT” performers!   Sprint Work: Partner up, then… Bike (150/135/120) Calories*   For Time *(MM/MF/FF) M’s do 75 calories, F’s do 60   Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*  ...Read More

Tara throwback from December 2014!   Strength Drills: Every minute on the minute for 12 minutes perform on cycle of: 1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch* *dropping and resetting between pulls is allowed For Quality   Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63)  ...Read More

  Conditioning: EMOM for 5:00 perform: 200m Row Sprint Or… 450m Bike Sprint   Post slowest time   …Rest 10:00, then… 14 Plate Burpees (25# plate) 14 Squats 14 Hand-release Push-ups 14 Alternating Lunges Row 500m   4 rounds for time     Post slowest sprint time and time to commentsRead More

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90% (15:00 cap)   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat*   For score* (10:00 cap) *Add 1 Power Clean and 1...Read More