Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute   3 rounds for score Compare to Saturday, 15 October 2016...Read More

  Conditioning: Bike 1500m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees 20 Double Unders …then… Row 1000m …then… 3 rounds of: 10 Power Cleans (135/93) 10 Ring Dips 10 Alternating Dumbbell Snatches (50/35) …then… Bike 1500m   For Time   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Pigeon – 1:30/side...Read More

Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time Compare to Tuesday, 04 September 2018 This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Conditioning: 40-20-10 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 30-20-10 rep rounds of:...Read More

MP CrossFit is closed Saturday. Sorry for any inconvenience. Regular schedule returns on Monday.   Run 10k For Time     Post time to commentsRead More

MP CrossFit is closed Friday night class and Saturday. Sorry for any inconvenience. Regular schedule returns on Monday.   Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a...Read More

Congratulations to MP’s own Miss Emma Clary! She was named a National Merit Scholarship Semifinalist!! Stong work Emma!!   Conditioning: 10 2-minute rounds of: 20/16 calorie row Max Sit-up Slammers (12/8) @ 2m Rest 30 seconds   For score   Mobility: Elevated Cat – 1:30 Reclined Spinal Twist – 1:00/side Half Straddle – 1:00/side  ...Read More

  Partner WOD 4 round of: Run 150m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups …then… 80 yards Partner Carry …then… 22-16-10 reps of: Overhead Squats (95/63) Burpees …then… 80 yard Partner Carry …then… Run 800m 50 Back Extensions 50 Sit-ups …then… 80 yard Partner Carry   For Time   Flexibility/Mobility: Low...Read More

  Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 18 July 2018   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side  ...Read More

  Strength & Conditioning: Partner WOD “Clean Balls” 100 Wall-ball shots (20/14) @ (10/9′) 40 Calories Rowed 30 cleans (135/95) 80 Wall-ball shots 30 Calories Biked 20 cleans (185/135) 60 Wall-ball shots 200 Double Unders 10 cleans (225/155)   For Time Compare to Saturday, 07 April 2018 -Equal work required (as close as possible on calories)...Read More

These are the names of many of the victims of 9/11. We will never forget! 0630 class is cancelled this Tuesday. Sorry for any inconvenience.    Conditioning: 9/11 Memorial WOD 2001m Row/Run 11 Thrusters (125/85) 11 Burpee Chest-2-Bar Pull-ups 11 Power Cleans (175/120) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toes-2-Bar 11 Deadlifts (170/120)...Read More