Skill: 0:30 Parallette Tuck Hold 0:30 Rest 1/1 Handstand Box Walk (1 rotation left plus 1 rotation right) 2:00 Rest 5 Sets Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups For Time Compare to Monday, 06 May 2019 Post results and experiences to commentsRead More
Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge! Conditioning: MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing...Read More
No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience. Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Endurance: 175m Hill Sprint Rest 3:00 4 rounds for total sprint time Conditioning: Perform 3 rounds of: 20...Read More
MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th! Contact Coach Jimmy or Coach Sarah for more info. Conditioning: Partner WOD, equal work 2 Min AMCAP row …2 minute rest, then… 2 rounds for time of: 20 Wallball shots (25/16) @ (10/9) 40 Sit-ups 60ft Walking lunges 80 Speed skips …2 minute...Read More
Strength/Conditioning: 20 Unbroken thrusters (75/53)* Rest 1-3 minutes 3 sets for total time (10 min cap) Rest 7 minutes then… E2MOM for 10 Minutes perform 2 Front Squats** *Pick the heaviest thruster weight you can do in order to perform the thrusters unbroken **Front squat percentages each set: 70%, 75%, 80%, 85%,...Read More
Labor Day fitness! Conditioning: 2019 Wodapalooza Online qualifiers 5 & 6 With a 15 minute clock, perform: 21-15-9 rep rounds of: Thrusters (95/63) Calories rowed Burpees over rower For time With remaining time, find: 1-rep max Clean and Jerk For max load Compare to Monday, 09 September 2019 Post...Read More
Conditioning: 15/12 Calories Rowed 12 Sit-up Slammers (12/8) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63) 3 rounds for time (10:00 cap) *Must clean from floor, and place on back. Strength: Overhead Squat 1-rep max Compare to Wednesday, 19 June 2019 Post results and experience to...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Row is worth 2 points) Strength: Hang Power Clean 1-rep Max For max load Compare to Wednesday, 14 November 2018...Read More
Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups 2 rounds for time Strength: Back Squats 1-rep max Compare to Friday, 07 June 2019 Post results and experiences to commentsRead More
Strength: Front Squats Set 1: 6-4-2 (increasing load) Set 2: 6-4-2 (increasing load, try to go heavier than Set 1) For score* *Score is total weight lifted Conditioning: 10 Front squats* 15/12 Cal rowed Rest 1:30 5 Rounds for time *increase weight each round according to the following percentages: Round 1:...Read More