Wednesday, 18 May 2022

Get your MP spring/summer gear here!

Conditioning:

As many rounds and reps as possible in 7-minutes of the following:

5 Devils press (2x 50/35)

10 Wall-ball shots (20/14)@(10/9′)

15/12 Calories biked

 

For score

 

Strength:

Shoulder Press

1-rep max

 

For max load

 

Conditioning 2:

30 Single-unders

10 Toes-to-bar

 

3 Rounds for time

(6:00 cap)

 

Monday, 16 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 27 August 2021

 

Skill:

0:30 Max strict pull-ups

0:30 Rest

1:00 Max strict pull-ups

1:00 Rest

 

2 Rounds for quality and max reps

 

 

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Friday, 13 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

10 Hollow-arch swings on bar (holding a yoga block between your legs)

0:30 Rest

 

3 Rounds for quality

 

Conditioning:

50/40 Calories biked

40 Double-unders

30 Wall-ball shots (25/16)@(10/9′)

20 Chest-to-bar pull-ups

10 Thrusters (135/93)

5 Bar muscle-ups

 

For time

(15:00 cap)

 

 

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Monday, 09 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

2 rounds for score

 

Strength:

Front Squat

1-rep max

 

For max load

Compare to Friday, 26 February 2021

 

 

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Friday, 06 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

Complete (40/32) reps in 4-minutes of:

1:00 max calories biked

Hand-over-hand sled pull* (90/70)

Rest remaining time

 

2 rounds for total work time

*Perform remaining reps in 5-ft segments. Each segment equals 1 rep

 

…Directly into…

 

Complete (40/32) reps in 4-minutes of:

1:00 max calories row

D-ball cleans (100/70)*

Rest remaining time

 

2 rounds for total work time

*One clean equals one rep

 

Strength/Skill:

At 70% of your 1-rm snatch, perform the following:

1 Lift off to a 2 sec pause above knee

1 Lift off to a 2 sec pause at “drop” position

1 Power snatch

1 Snatch

 

4 sets for quality

 

 

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Wednesday, 04 May 2022

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Conditioning:

12/9 Calories bike

10m Handstand walk

10 Kettlebell goblet squats (72/53)

12 GHD sit-ups

 

3 rounds for time

 

Strength:

Back Squat

1-rep max

Compare to Wednesday, 21 April 2021

 

 

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Friday, 29 April 2022

Join us tomorrow (Saturday) at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 1

20 Toes-to-bar

20 Alternating dumbbell snatches (70/50)

 

3 Rounds for time

(10:00 cap)

 

…Rest 10:00 then…

 

2022 CrossFit Games Age Group Online Qualifier WOD 3

As many rounds and reps as possible in 10 minutes of:

1 Rope climb*

2 Shuttle runs**

2 Rope climbs

4 Shuttle runs

3 Rope climbs

6 Shuttle runs

5 Rope climbs

8 Shuttle runs

5 Rope climbs

10 Shuttle runs

7 Rope climbs

Etc…

 

For score

*Athlete must touch the metal beam at the top of the rope to constitute a rep

**1 shuttle run rep consists of running 25′ down and back

 

 

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Tuesday, 26 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Skill:

10 Hollow rocks

10 Arch rocks

10 Hollow arch swings on bar

Rest 1:00

 

3 rounds for quality

 

Conditioning:

Partner WOD

1:00 work/0:15 transition at the following stations*

 

Calories ski erg

Alternating dumbbell hang clean & jerk (50/35)

Stationary plate overhead alternating lunges (45/35)

Rope climbs (12′)

Double-unders

Abmat butterfly sit-ups

 

4 rounds* for total score

Compare to Wednesday, 17 November 2021

*partners each work for a full 0:30 during each minute

1:30 rest between rounds

 

 

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Monday, 25 April 2022

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Friday, 31 July 2020

 

 

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Wednesday, 20 April 2022

Get your MP spring/summer apparel HERE !

Online store closing tomorrow, April 21st!

 

Skill:

0:30 Max rep strict pull-ups

1:00 Rest

 

7 rounds for highest round and total reps

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (175/113)

8 Burpees-over-bar

12 Box overs (24/20”)

 

For score

 

 

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Monday, 18 April 2022

Get your MP spring/summer apparel HERE !

Online store closing April 21st!

 

Conditioning:

E2MOM for 10 Minutes:

12/9 Calories rowed

9 Sumo deadlift high pull (75/53)*

7 Front squats (75/53)*

5 Kettlebell swings (72/53)*

 

For score
*Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.

 

Strength:

1-rep max Clean

 

For max load

Compare to Friday, 16 April 2021

 

 

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Monday, 11 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start TODAY!!

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

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

 

Conditioning:

Partner WOD*

27 Thrusters (95/63)

21 Chest-to-bar pull-ups

15 Thrusters (135/93)

9 Bar muscle-ups

 

For time

(15:00 cap)

*Partner A completes full workout (max 7:30), then tags Partner B who completes full workout. Partners can adjust weights for each other.

 

…Rest 5:00 then…

 

Partner A completes 2:00 max calories bike/row*

Partner B completes 2:00 max calories bike/row*

 

For total calories
*One partner must row, and the other bike

 

Skill Work:

Plate push-ups

Advanced: 10/8 reps

Intermediate: 8/6 reps

Beginner: 6/4 reps

If performing box push-ups, athlete performs 10/8 per round

 

3 Sets for quality of positions

 

 

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Saturday, 02 April 2022

Conditioning:

Every minute on the minute for 5 minutes perform:

6 Double dumbbell front squats (2x 50/35)

6 Dumbbell facing burpees

 

…Rest 2:00 then…

 

Every minute on the minute for 7 minutes perform:

3 Power cleans (135/93)

3 Bar muscle-ups

 

For completion

 

Strength:

Every 2:00 on the minute perform:

1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk

Start at 40% of 1-RM clean and jerk, increase each set by 10%

5 Sets for quality

 

 

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Tuesday, 29 March 2022

Join us this Wednesday for a FREE WOD at any class times!

No CrossFit experience needed!

 

Conditioning:

Partner WOD, equal work required

500m Row

32 Single arm dumbbell thrusters (50/35)

18 Burpees over rower

 

For time

(5:00 cap)

 

…Rest 3:00 then…

 

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

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