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Saturday, 23 December 2023

22 December 2023 by 6 Comments

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec.

The normal schedule resumes on Wednesday.

Merry Christmas from MP CrossFit!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 24 December 2022

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Open Gym, Skill

Tuesday, 19 December 2023

18 December 2023 by 3 Comments

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

 

Endurance:

In a 2-minute window, complete the following:

250m Row

Max shuttle runs in remaining time*

 

…Rest 2-minutes and then…

 

In a 2-minute window, complete the following:

10 Shuttle runs (25-ft down and back)

Max meters rowed in remaining time*

 

…Rest 2-minutes, and repeat..

 

4 Rounds for score

*Each 25-ft on shuttle runs equals 1-rep. Each 25m on row equals 1-rep.

 

 

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Filed Under: 20+ min, CFE, Monostructural

Saturday, 16 December 2023

15 December 2023 by 3 Comments

Conditioning:

Partner WOD, equal work required

1,500m Ski for time

 

…Rest 3:00 and then…

 

20 Rounds, partners alternate exercises, of:

5 Strict pull-ups

10 Push-ups

15 Air squats

 

For time

 

…Rest 3:00 and then…

 

3,000m Bike for time

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD

Tuesday, 12 December 2023

11 December 2023 by 8 Comments

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!

 

Endurance:

1500m Row*

3:00 Rest

3600m Bike*

3:00 Rest

 

2 Rounds for time and pacing control

*Goal is to increase pace every 500m on row and every 900m on bike

 

 

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Filed Under: 20+ min, CFE, Monostructural

Monday, 11 December 2023

10 December 2023 by 5 Comments

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience needed and everyone is welcome!

 

Skill:

0:30 Nose and toes handstand hold on wall*

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

3 Sets for quality

*Athlete may also choose to work freestanding handstand holds based on ability

 

Conditioning:

3 Burpee bar muscle-ups

12 Shuttle runs (25-ft down and back = 1 rep)

3 Burpee bar muscle-ups

3:00 Rest

 

5 Rounds for time

(30:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill

Saturday, 09 December 2023

8 December 2023 by 1 Comment

Join us today, Saturday, Dec 9th at 9 am for a FREE class!

Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Conditioning:

Partner WOD

Buy-in:

40 D-ball cleans (100/70)

 

…then…

10 rounds* for time of:

5 Handstand push-ups

5 Squat cleans (155/103)

5 Chest-to-bar pull-ups

5 Burpees-over-bar

 

…rest 5:00, then…

 Sell-out:

Max tonnage Bench press*

 

For time and score

*Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.

 

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Filed Under: 20+ min, Bring a Friend WOD, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Friday, 08 December 2023

7 December 2023 by 3 Comments

Join us this Saturday, Dec 9th at 9 am for a FREE class!

Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Endurance:

9-15-21-27

Calories rowed (or skied)

*200m Run after each

2:00 Rest

 

3 Rounds for time

(40:00 cap)

 

 

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Filed Under: 20+ min, CFE, Monostructural

Monday, 04 December 2023

3 December 2023 by 4 Comments

Join us this Saturday, Dec 9th at 9am for a FREE class!

Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!

 

Conditioning:

15/12 Calories biked

12 Handstand push-ups

12 Deadlifts (225/153)

…Rest 3:00 and then…

15/12 Calories biked

4 Strict handstand push-ups

12 Deadlifts (225/153)

4 Strict handstand push-ups

…Rest 3:00…

 

2 Rounds for total time

 

 

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Filed Under: 20+ min, Couplet/Triplet, Gymnastics WOD, Lifting, Strength/Speed

Saturday, 02 December 2023

1 December 2023 by 2 Comments

Conditioning:

Partner WOD, equal work required

60 Calories skied

40 D-ball cleans (100/70)

20 Wall-walks

60 Calories biked

40 Double dumbbell thrusters (2 x 50/35)

200 Double unders

60 Calories rowed

40 Burpee box jump overs (20″)

20 Devil’s presses (2 x 50/35)

 

For time

(35:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Partner WOD

Monday, 27 November 2023

26 November 2023 by 8 Comments

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

Tuesday 1730 class cancelled tomorrow. We are sorry for any inconvenience!

 

Conditioning:

10 Plate push-ups

10 Alternating dumbbell snatches (50/35)

20 Crossover single-unders

10 GHD Sit-ups

10 Wall ball shots (20/14)@(10/9)

150′ Farmer carry (2 x 50/35)

 

8 Rounds for time

(35:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid

Saturday, 25 November 2023

24 November 2023 by 8 Comments

Join us TODAY for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

3 Rounds of:

8 Toes to bar

10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)

14/12 Calories row

 

…Rest 3:00 and then…

 

3 Rounds of:

8 Toes to bar

10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)

14/12 Calories bike

 

…Rest 3:00 and then…

 

3 Rounds of:

8 Toes to bar

10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)

14/12 Calories ski

 

For time

 

 

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Filed Under: 20+ min, Couplet/Triplet, Gymnastics WOD, Monostructural

Friday, 24 November 2023

23 November 2023 by 6 Comments

Black Friday WOD at 0900 only. Regular classes resume Saturday.

Join us this tomorrow, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Sit-up Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (72/52)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 25 November 2022

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Filed Under: 20+ min, Bodyweight, Holiday WOD, Hybrid

Wednesday, 22 November 2023

21 November 2023 by 4 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

*One person working at a time. Equal work required.

Compare to Saturday, 20 February 2021

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Team WOD

Tuesday, 21 November 2023

20 November 2023 by 2 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Endurance:

Partner WOD

As many calories and reps as possible in 30-minutes of the following:

10 Box jumps (24/20″)

10 Kettlebell swings (53/35)

30 Double-unders

 

For scores*

*One partner completes amrap while the other partner bikes for max calories. Partners must switch after each full round of the amrap.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Monostructural, Partner WOD
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