Sprint Work: Row 300m (ALL OUT) Rest 90 seconds   5 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35)* 30 Double Unders   4 rounds for time (20:00 cap) Masters 55+ (35/25)   Mobility: Pick any 3 mobilities from the MWOD posters...Read More

Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 20 Power Snatches 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight (95/65) Masters 55 and up:  Rx Weight (75/50)    ...Read More

  Strength: Power Clean 3-3-3-3-3   For Max Load   Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute   4 rounds for time Give your “All” each round. Compare to Friday, 05 June 2015   Flexibility: Hold Pike Sit – 2:00 Hold Side...Read More

  Skill: Row Sprints: 500m Row at 90% PR pace* Rest 2:00 500m Row* Rest 2:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “What’s in a name?”   5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups*   10 rounds for time Compare to Tuesday, 11...Read More

The Monday, 0845 class is canceled. Sorry for any inconvenience.    Conditioning: “…the mice will play” Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113)  Masters (115/73) 1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4...Read More

Strong work “MP CrossFit” and “MP ScAPEgoats” for stellar performances!   Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Kettlebell Swings (72/53) 20 Speed Skips 10 Army T-Push-ups 20/16 Calories Biked   For Score   Strength: Sumo Deadlift 3-rep max   Mobility: Pick any 3 stretches from the MWOD posters...Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: Every 3 minutes on the minute for 18 minutes perform: 150m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score *Score is equal to max rep WB PU’s on last round, minus any uncompleted...Read More

  Conditioning: “And then there was more” Run 600m* …then 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …then… 100 Double Unders …then 5 rounds of: 4 Pull-ups 8 Push-ups 12 Squats …then… Run 600m   For Time *Vest if you got it.   Strength: Hang Power Cleans 3 @ 60% 3 @ 65%...Read More

  Conditioning: MPCF Board WOD “Psycho” 200m Row 30 Alternating Pistols 400m Run 50 Sit-up Slammers (12/8) @ 2m 600m Row 70m Burpee Broad Jumps 800m Run   For Time Compare to Friday, 09 August 2013   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side...Read More

  Conditioning: 2018 Age Group Qualifier Workout 3 Complete as many rounds as possible in 20 minutes of: 50 Wall-Ball Shots (20/14) @ (10/9′)* 100 Double Unders 50-ft Handstand Walking 100 Double Unders 50 Calorie Row 100 Double Unders 50-ft Handstand Walking 100 Double Unders   For Score *Weight and/or height may vary by age...Read More