Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Friday, 08 December 2017   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side  ...Read More

  Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as...Read More

0845 class is cancelled Friday. Sorry for any inconvenience.   “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time Compare to Saturday, 29 June 2013     Post time to commentsRead More

  Conditioning: “Gettin’ Busy” 10 Muscle Ups 20 Kettlebell Swings (55/35) 30 Knees-to-Elbows 40 Push-ups 50 Overhead Weighted Walking Lunges (35/25) 400m Run 30 Box Jumps (24/20″) 20 Chest-to-Bar Pull-ups 10 Overhead Squats (125/83)   For Time Compare to Wednesday, 12 June 2013     Post time and experiences to commentsRead More

Conditioning: “Squared” Partner WOD 400m Run* 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Shoulder Touches 800m Run* 30 Burpees 30 Double-Unders 30 Toes-to-Bar 400m Run*   2 Rounds For Time Compare to Saturday, 8 June 2013 *EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME. All runs will be completed in 200m...Read More

  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