Register for the 2020 CrossFit Games Open, Click HERE   Endurance: Partner Sprints 2:00 Max calories Row Rest 30 seconds 2:00 Max calories Assault Bike Rest 30 seconds 2:00 Max calories Ski Erg*   3 rounds for max calories *Rest 3:00 between rounds     Post results and experiences to commentsRead More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: “Down and back” 8oom Run 30 Handstand push-ups 30 Dumbbell Thrusters (35/25) 30 Box overs (24/20″) 30 Power cleans (185/125) 30 Box overs 30 Dumbbell Thrusters 30 Handstand push-ups 800m Run   For time   Flexibility: Side straddle Middle straddle Pike sit Reclined spinal...Read More

  Conditioning: Partner WOD 200m run* 10 Bar muscle-ups 400m row 20 Goblet squats (72/53) 600m run 30 Wall-ball sit-up throws (16) 800m row 40 Kettlebell swings (72/53) 1200m run 50 Box overs (20″) 800m row 40 Handstand push-ups 600m run 30 Toes-to-bar 400m row 20 Burpee wall-ball shots (25/20) @ (10/9′) 200m run 10...Read More

  Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *Ball Cleans are squat cleans.   …rest 5-7 minutes, partner up...Read More

We must NEVER forget!   MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time *It is the athlete’s choice to run...Read More

No class Saturday morning class due to Midwest Fall Classic. Sorry for any inconvenience.   Conditioning: Run 5K For Time   Flexibility: Revolved Seated Staff Reclined Spinal Twist Lying Hip Capsule Plow     Post result and experiences to commentsRead More

Great crew for the Labor Day WOD!! No Saturday classes this week.   Conditioning: Partner WOD Complete as many rounds in 30 minutes of: 20-ft DB Farmers carry 2(50/35) 7 Goblet squats (50/35) 7 Pull-ups 7 Goblet squats 20-ft DB Farmers carry   For score   Flexibility: Side splits Middle splits Twisted cross Reclined spinal...Read More

  Endurance: Run 1 mile rest 2:00 Row 250m rest 2:00 Run 800m rest 1:00 Row 500m rest 1:00 Run 400m rest 1:00 Row 1000m rest 2:00 Run 200m rest 2:00 Row 2000m   For time Compare to Tuesday, 16 July 2019   Mobility: Couch stretch Half straddle Pike stretch     Post results and experiences...Read More

MP CrossFit will be closed for Labor Day. We will be meeting at Lafortune Stadium at 0830.   Partner WOD “Labor me this” 20 Wall-ball volley throws (25/20/16) @ (10′) 200 yds Lunges/Burpee broad jumps/DB farmers carry (50/35)* 30 Army T-push-ups 40 Alternating DB snatches/DB Clean & Jerk/DB kettlebell swing (50/35)* 50 Wall-ball sit-up throws...Read More

Register for Saved by the Barbell, Saturday, 31 August 2019   Strength: MPCF Board WOD CrossFit Total Back Squat 1-RM Shoulder Press 1-RM Deadlift 1-RM   For Max Load (45:00 cap) Compare to Tuesday, 05 August 2014     Post results and experiences to commentsRead More