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Saturday, 18 November 2023

17 November 2023 by 4 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

 

Conditioning:

As many reps as possible in 30-minutes of the following:

1 Round of “Cindy”*

1 Clean and jerk (155/103)

1 Round of “Cindy”*

2 Clean and jerk (155/103)

1 Round of “Cindy”*

3 Clean and jerk (155/103)

1 Round of “Cindy”*

4 Clean and jerk (155/103)

…etc, etc, etc…

 

For score

*1 Round of Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. Athletes continue to add 1 clean and jerk after each round of Cindy for the entirety of the AMRAP.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Strength/Speed

Monday, 13 November 2023

12 November 2023 by 6 Comments

Veteran’s Day “Chad 1000x”! Ape Strong!

Join us this Friday, 17 November for a FREE class!

No experience needed and everyone is welcome!

 

Conditioning:

As many rounds and reps as possible in 8-minutes of the following:

30 Crossover single unders

3 Rope climbs (13′)

15 GHD Sit-ups

 

For score

 

…Rest 4-minutes and then…

 

As many rounds and reps as possible in 8-minutes of the following:

30 Crossover single unders

3 Rope climbs (13′)

15 GHD Sit-ups

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Bodyweight, Couplet/Triplet

Tuesday, 07 November 2023

6 November 2023 by 3 Comments

Join us this Saturday, 11 Nov at 0900 for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Strength:

Hang power snatch with 3-second pause above knee

3 @ 55% of 1-Rm snatch

3 @ 60%

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 80-85%

 

For quality

 

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 14-minutes of the following

4 Bar muscle-ups

8 Single arm front rack goblet squats (4/side) (53/35)

32 Crossover single-unders

 

For score

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Partner WOD

Monday, 30 October 2023

29 October 2023 by 5 Comments

Thank you so much to all our Fall Festivus volunteers!

Join us Friday, 03 Nov at any class time for a FREE workout!

No fitness experience needed and everyone welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Strength:

High Hang Power Snatch

3 @ 55%

2 @ 65%

1 @ 75%

3 @ 65%

2 @ 75%

1 @ 80%

1 @ 80%+

 

For quality

 

Conditioning:

With a 2:30 clock, perform the following:

10 Handstand push-ups OR 4 wall walks

15/12 Calories biked

Max reps power snatches (athlete chooses weight)*

…then 1:30 Rest

 

4 Rounds for total tonnage on snatches

*Weight remain the same through all rounds. Must be more than 40% 1-rm, and standard bumper plates must be used.

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 28 October 2023

27 October 2023 by 1 Comment

Throwback with former MP’er Norka performing 20.2! We miss all the “faces”!

Join us today Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (2 x 50/35)

6 Toes-2-bar

24 Double unders

 

For score

Compare to Saturday, 19 October 2019

 

Accessory Work:

10 Single arm ring rows (right)

10 Single arm ring rows (left)

2:00 Rest

 

3 Rounds for quality

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill

Friday, 27 October 2023

26 October 2023 by 5 Comments

Join us this Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

Partner WOD*

With a 40-minute clock, perform:

Max rep box step-ups (20″)*

 

For score

*One person working at a time. Rx+ option is weighted, up to (45/35)

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Partner WOD

Wednesday, 18 October 2023

17 October 2023 by 5 Comments

Congratulation to MP’s Justin Carpenter and Brian Flynn for competing at Midwest Fall Classic! Ape Strong!

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

Partner WOD*

50 Double dumbbell box step overs (2 x 35/25)(24/20″) (Partner must hang from rig while other partner works)

50 Wall ball shots (20/14)(10/9′)(Partner must hold both dumbbells in suitcase hold while other partner works)

50 Double dumbbell hang clean and jerks (5 pull-ups from each athlete every time you break)

50 Double dumbbell deadlifts (5 pull-ups from each athlete every time you break)

20 Single-arm devil press (5 pull-ups from each athlete every time you break)

 

For time

(20-minute cap)

 

….Immediately into….

 

3:00 Max reps bar muscle ups (2 points each) or max reps burpee pull-ups (1 point each)

*Partners may split reps in the chipper and in the 3:00 max reps however they choose.

 

…Rest 5:00 and then…

 

In same partner group, perform

5-minute max calories biked

 

For score

 

 

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Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Partner WOD, Skill

Tuesday, 17 October 2023

16 October 2023 by 3 Comments

Congratulations to all our Fall Festivus podium winners!

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Strength:

Jerk technique

Every 90-seconds, perform

5 @ 40%

4 @ 50%

3 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality

 

Conditioning:

As many reps as possible in 3-minutes of the following:

3 Squat cleans (155/103)

1 Wall walk

3 Squat cleans

2 Wall walks

3 Squat cleans

3 Wall walks

 

3 Sets for total score*

*Rest 3-minutes between each set. Start each set back at 3-1.

 

 

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Filed Under: 0-5 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Strength/Speed

Tuesday, 10 October 2023

9 October 2023 by 5 Comments

WOD in PINK tomorrow in support of Breast Cancer Awareness!

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

As many rounds and reps as possible in 15-minutes:

500m Row/Ski*

50 Double-unders

10 D-ball cleans (100/70)

25/20 Calories biked

50 Double-unders

10 D-ball cleans

 

For score

*Alternate between row and ski each round

 

Strength:

2023 Fall Festivus Games WOD 2, “3-1-2? It’s So Complex!”

In 7-minutes, find max load for the following complex:

3 Deadlifts ⇒ 1 Hang clean ⇒ 2 Front squats

 

For max load

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Hybrid, Lifting, Monostructural

Monday, 09 October 2023

8 October 2023 by 10 Comments

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

0:30 Max reps strict pull-ups

0:30 Rest

0:30 Max reps double dumbbell thrusters (2 x 35/25)

0:30 Rest

 

10 Rounds for total score

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD

Friday, 06 October 2023

5 October 2023 by 8 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

Option 1 (Individual):

300 Box step ups (20″)*

 

For time

(15:00 cap)
*Weighted is optional and Rx+

 

Option 2 (Partner):

As many reps as possible in 15-minutes of:

Box step ups (20″)

 

For score

 

 

Strength:

Bench Press

5 @ 55% of 1-rm

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

6 @ 70%

6 @ 80%

 

For quality

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Bring a Friend WOD, Lifting, Partner WOD

Tuesday, 03 October 2023

2 October 2023 by 4 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12/10 Calories biked/rowed/skied*

6 Chest-to-bar pull-ups

3 Squat snatches (155/103)

Rest 3:00

 

6 Rounds for total time

(30:00 cap)

*Athletes will switch between bike, row, and ski each round, performing two rounds of each

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Strength/Speed

Saturday, 30 September 2023

29 September 2023 by 6 Comments

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Support Veterans Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

In a 2:30 window, complete the following

10 Power snatches (95/63)

50 Double-unders or 120 Single-unders

Max calories biked in the remaining time

Rest 7:30

 

4 Rounds for score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 23 September 2023

22 September 2023 by 2 Comments

Join us today, Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (2×50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Saturday, 10 September 2022

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Monostructural, Partner WOD, Skill
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