Monday, 15 August 2022

FREE day this week, Friday, 19 August!!

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Conditioning:

60/48 Calories ski

50 Kettlebell swings (53/35)

Rest 2:00

50/40 Calories bike

40 GHD sit-ups

Rest 2:00

40/32 Calories row

30 Bar-facing-burpees

Rest 2:00

300m Run

20 Clusters (135/93)

 

For score and time

 

 

 

 

 

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Saturday, 13 August 2022

Free WOD today at 0900!!!! Come join us!!!

Remember, one of the cool things about CrossFit, EVERYTHING is modifiable. 🙂

Legends online qualifier REGISTER HERE!

 

Conditioning:

Partner WOD

Complete as many rounds and reps* as possible in 30 minutes of:

2 Strict handstand push-ups

4 Strict elevated ring rows

6 Alternating DB ground to overhead (70/50)

8 Calories rowed

10 Burpees

12 Slammers (12/8) @ 2m

14 Calories biked

 

For Score

*Partners alternate exercises

 

 

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Friday, 12 August 2022

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Endurance:

Perform the following for 1 round on each machine (Bike, Row, Ski):

30 sec easy pace, 45 sec easy-moderate pace

30 sec easy, 60 sec moderate

30 sec easy, 75 sec moderate-hard

30 sec easy, 90 sec hard

30 sec easy, 75 sec moderate-hard

30 sec easy, 60 sec moderate

30 sec easy, 45 sec easy-moderate

30 sec easy

Rest 3:00 between rounds

 

For quality of pace control*

*Note pace maintained and if they were right or not

 

 

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Wednesday, 10 August 2022

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Conditioning:

10 Deadlifts (305/203)

1-mile/800m/400m/200m run*

50m Farmers carry (97/62)*

50m D-ball carry (100/70)*

 

4 rounds for time or max reps in 35-minutes

*Special instructions:

Round 1: 1-mile (16 pts)

Round 2: 800m (8 pts)

Round 3: 400m (4 pts)

Round 4: 200m (2pts)

Farmers carry is worth 1 pt per 5m (10 pts per round)

D-ball carry is worth 1 pt per 5m (10 pts per round)

 

 

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Tuesday, 09 August 2022

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Conditioning:

Partner WOD

Partner A:

200m Run

1:00 Max reps jerks from rack (185/125)

Partner B:

200m Run

1:00 Max reps jerks from rack (185/125)

 

…Rest 1:00 then…

 

Partner A:

400m Run

1:00 Max reps jerks from rack (185/125)

Partner B:

400m Run

1:00 Max reps jerks from rack (185/125)

 

…Rest 1:00 then…

 

Partner A:

600m Run

1:00 Max reps jerks from rack (185/125)

Partner B:

600m Run

1:00 Max reps jerks from rack (185/125)

 

For total time and reps completed

 

 

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Saturday, 06 August 2022

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Accessory/Skill Work:

10 GHD back extensions with 2x2x2 tempo

10 Hip thrusts

1:00 Rest

 

3 Rounds for quality

 

Conditioning:

Partner WOD

10/8 Rope climbs (14′)

20 Double dumbbell front squats (50/35)

40′ Double dumbbell overhead walking lunges (50/35)

 

6 rounds for time

 

 

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Wednesday, 03 August 2022

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Endurance:

Partner WOD

150 Calories ski*

150 Calories row*

150 Calories bike*

 

For time

*Accumulate calories on each machine by performing 30 seconds (partner A), 30 seconds (partner B) continuous for 4:00, then rest 1:00. During rest, partner team will rotate to next machine, and repeat process. After one round has been completed on each machine, the rotation starts over, and team continues this pattern until all calories are complete.

If team completes calories on one machine, with time remaining in the 4:00, working partner can go to next machine in rotation, and continue process until the 4:00 block is complete. Team will then stay on that machine for the next rotation.

 

 

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Saturday, 30 July 2022

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Conditioning:

“Bakin’ our Legs”

Partner WOD, equal work required

400m Run

100-ft Double kettlebell front rack walking lunges (2 x 53/35)

4 Rope climbs

40 Calories bike (legs only)

30 Toes-to-bar

20 Handstand push-ups

10 Hang squat cleans (155/103)

 

3 Rounds for time

(45:00 cap)

 

 

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Tuesday, 26 July 2022

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Endurance:

1:00 Max calorie bike

2:00 Rest

1:00 Max calorie row

2:00 Rest

1:00 Max calorie ski

2:00 Rest

1:00 Max rep double unders

2:00 Rest

 

3 rounds for total calories

 

 

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Saturday, 23 July 2022

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

No CrossFit experiences needed.

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Conditioning:

Partner WOD

Part 1:

Complete as many reps as possible in 12-minutes of:

20 Box overs (24/20″)

20 Plate ground to overhead (45/25)

20 Sit-ups

 

For score

 

…rest 5:00, then…

Part 2:

4 rounds for time of:

15 Synchronized hanging knee raises

30 Wall-ball shots (20/14) @ (10/9′)

15 Plate-facing burpees

(10-minute cap)

 

…rest 5:00*, then…

Part 3:

Max calories biked in 4-minutes

 

For score

*If team gets done before cap, they get additional rest

WOD design courtesy of Festivus Games 2022

 

 

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Friday, 22 July 2022

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

No CrossFit experiences needed.

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Endurance:

50/40 Calories ski

15 D-ball Cleans (100/70)

30/24 Calorie bike

150m Farmers carry (2×70/53)

50/40 Calories row

 

2 rounds for time

(40:00 cap)

 

 

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Saturday, 16 July 2022

 

Conditioning:

40 seconds of work, 20 seconds of rest:

Ski for calories

Max reps GHD sit-ups

Max reps alternating dumbbell clean & jerk (50/35)

Bike for calories

Max reps pull-ups

Max reps wall-ball shots (20/14) @ (10/9′)

Rest 2:20 between rounds

 

4 rounds for score

 

Skill:

10 L-sit double dumbbell strict press

 

3 sets for quality and load

 

 

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Tuesday, 12 July 2022

Endurance:

On a 30 minute running clock…

40 Calories biked

1:00 Rest

30 Calories rowed

2:00 Rest

20 Calories skied

3:00 Rest

10 Calories biked

In remainder of 30 minute time…

Row for max meters (at 75% of 6:00 row pace)

 

Accessory:

10 Barbell good mornings

3 Sets for quality

 

 

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Saturday, 09 July 2022

Conditioning:

Complete as many rounds and reps as possible in 24-minutes of:

15 Toes to bar

10 Handstand push-ups

5 Deadlifts (315/205)

30/24 Calorie row, bike, ski*

 

For score
*alternate through rounds

 

Strength:

Box Pause Back Squat

5-5-5-5

 

For total weight lifted in the 25 reps*

* Add each of the loads together of successful sets.

E.G. set 1-200, set 2-215, set 3-225, set 4-230 Failed; score is 640

 

 

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