Strength: Shoulder Press 3-3-3-3-3-3*   For max load *Pause between each rep as to have a dead start every rep. Do not connect reps. Conditioning: 20-10-5 rep rounds of: Front Squats (115/73) Toes-2-Bar Deadlift (225/143) Chest-2-Bar Pull-ups   For time (15:00 cap) Only use one bar. Change weights each round.   Mobility: Sink Mobilization...Read More

  Strength: Overhead Squats 5 @ 60% 1RM 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80%   For quality   Conditioning: 21-15-9 rep rounds of: Calories rowed Back Squats (135/93)* Pull-ups   For time *No racks. Must clean the barbell, and place it in the back rack. No dumping the bar...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar   5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Pick a MPCF Board WOD Which ever you picked 2 weeks ago, do the opposite this week! “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Skill: 100m Row* …rest 2 minutes, then repeat 5 rounds for total sprint time *All out effort   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20...Read More

  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