Flashback 2012!   Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerks* (135/93) For time   *Clean to OH any how is authorized. Must pass through the front rack position. Compare to Tuesday, 18 April 2017   Skill: Pick a few skills from Athletic Skill Sheets and work on them   Flexibility: Right leg...Read More

NEW Gear! Place orders now!!   CFE: 30 seconds max calories biked 30 seconds hollow hold Rest 1:00 30 seconds max calories rowed 30 seconds low plank hold Rest 1:00   3 rounds for total calories   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9...Read More

  CFE: 800m run sprint Rest 4:00 1000m row sprint Rest 3:00 400m run sprint Rest 2:00 500m row sprint   For total sprint time All sprints are ALL OUT efforts   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 1 Ring Dips* 2 Grasshoppers* 3 Double Unders*   For...Read More

  Endurance: 600m Sprint* Rest 3:00 3 rounds for time *If you have a vest (20/14), wear it   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand push-ups 7 Burpees 9 GHD sit-ups   For score   Mobility: Quad smash Pike stretch Reclined spinal twist   Royal Huddleston...Read More

  Strength: 10 rounds of: 4 Strict Pull-ups 3 Shoulder Press*   For max load *Each round, increase load Compare to Monday, 15 October 2018   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 12/10 Calories biked 10 Weighted box step-ups (20″) (50’s/35’s) 8 GHD Sit-ups 6 Alternating dumbbell clean-to-overhead (50’s/35’s)  ...Read More

Old school pic, March 2016! Online Judges Course: Click HERE   Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.3 200-ft Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups(50/35) @ (24/20″) 50 Strict handstand push-ups 200-ft Handstand walk   For time (10:00 cap) See Masters and Scaled options HERE   Option 2: Partner WOD 1500m Row 2...Read More

Online Judges Course: Click HERE   Conditioning: 2019 CrossFit Games Open WOD 19.3 200-ft Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups(50/35) 50 Strict handstand push-ups 200-ft Handstand walk   For time (10:00 cap) See Masters and Scaled options HERE     Post results and experiences to commentsRead More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Gymnastic Skill: Trying to have no rest or breaks within a round… 10 second Hollow Hold 10 second Hollow Rock 10 V-ups Rest 1:00   4 rounds for quality   Conditioning: “DT” 12 Deadlifts 9 Hang Power Cleans 6 Push...Read More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 40 Double Unders 20 Alternating Dumbbell Snatches (50/35) 10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)   For score Partners do equal work on each...Read More

  Skill: 30 seconds L-sit 30 seconds Handstand Hold   3 rounds for quality   Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 7 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score   …rest 5 minutes, then… Part...Read More