Conditioning: “While the Ape’s away…” As many rounds as possible in 25 minutes of: 200m Run 15 Slammers (12/8) 10 Chest-to-Bar Pull-ups 5 Thrusters (95/65) For Score Compare to Friday, 7 June 2013 Flexibility/Mobility: Overhead distraction w/ external bias – 1:30/side Spine Smash – 2:00 Couch Stretch – 1:30/side Post score and...Read More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating rounds, in 5 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For...Read More
Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m) …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 Toes-to-Bar 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More
MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend. Memorial Day WOD Option 1: MPCF Board WOD “Trevor” As a 4-person team*, complete the following: 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Squats For...Read More
MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend. Conditioning: Option 1: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Compare to Saturday, 28...Read More
MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend. Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees...Read More
Congrats to “Ape To No Good” for making the finals, and finishing 8th out of 29 teams! Skill/CFE: Row 500m Rest 3 minutes 3 rounds for total sprint time Conditioning: “Let’er Rip” 3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 1 minute*...Read More
Proud to be a part of this AWESOME team! Congrats to “MP Silverbacks” on 2nd place. Next year 1st is ours! Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Plate-facing Burpees, jumping onto a 45lb weight plate, then…...Read More
Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked For Score Similar to Wednesday, 17 May 2017 *Add one rep to each exercise each round. Partners alternate exercises. Flexibility: Quad Smash – 1:30/side Overhead Distraction...Read More
