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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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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Monday, 02 May 2022

 

Get your MP spring/summer gear here!

Conditioning:

MPCF Fitness Challenge WOD and Board WOD

“Hotel 100”

100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s)

For Time*

*Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.

Compare to Wednesday, 24 July 2019

 

 

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Monday, 04 April 2022

 

Conditioning:

MPCF Board WOD

“Filthy Fifty”

50 Box Jumps (24/20″)

50 Jumping Pull-ups*

50 Kettlebell Swings (35/25)

50 Walking Lunges

50 Knees-2-Elbows

50 Push Press (45/30)

50 Back Extensions

50 Wall-Ball Shots (20/14) @ (10/9′)

50 Burpees

50 Double Unders

 

For Time

(32:00 cap)

*Games standard

Compare to Wednesday, 01 May 2019

 

 

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Monday, 21 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Join us this Wednesday for a FREE WOD at any class time. No CrossFit experience needed!

 

Skill:

Handstand

Nose and toe to wall handstand hold

0:30 Hold

0:30 Rest

 

5 rounds for quality

 

 

Conditioning:

MPCF Board WOD

“Kelly”

Run 400m

30 Box Jumps (24/20″)

30 Wall-Ball Shots (20/14) @ (10/9′)

 

5 rounds for time

Compare to Friday, 30 November 2018

 

 

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Friday, 18 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

MPCF Board WOD

“Elizabeth”

21-15-9 rep rounds of:

Cleans (135/93)

Ring Dips

 

For Time

Compare to Friday, 20 August 2010

 

Strength:

Overhead Squat

11 @ 35% 1-RM

10 @ 45%

9 @ 55%

8 @ 65%

7 @ 75%

 

For quality of position

 

 

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Monday, 14 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

Partner WOD

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

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 50m)

 

Strength:

Snatch

1-rep max

Compare to Wednesday, 05 May 2021

 

 

Post results and experience to comments

Monday, 31 January 2022

“Lifting is my favorite”

Ladies, join us this Saturday evening at 5:30pm for Galentines!

 

Conditioning:

MPCF Board WOD

“Isabel”

30 Snatch (135/93)*

 

For Time (10:00 cap)

*Masters 55+ Rx weight: (115/73)

Compare to Wednesday, 10 May 2017

 

Strength:

Deadlift

11 @ 35% 1-RM

10 @ 45%

9 @ 55%

8 @ 65%

7 @ 75%

 

For quality

Each set must be connected

 

 

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Wednesday, 26 January 2022

Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed!

No 0630 class today (Wednesday)

 

Conditioning:

MPCF Board WOD

“Diane”

21-15-9 rep rounds of:

Deadlifts (225/153)

Handstand Push-ups

 

For Time

 

Strength:

Front Squats

11 @ 35% 1-RM

10 @ 45%

9 @ 55%

8 @ 65%

7 @ 75%

 

For quality

Each set must be connected

 

 

Post results and experiences to comments

Saturday, 11 December 2021

Join us for our next FREE drop in day this Friday, December 17th

Class times are 0530, 0630, 0845, 1200, 1730

 

MPCF Board WOD

“Nasty Girls”

50 Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)

 

3 rounds for time

 

Strength:

Overhead squat

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality

 

 

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Monday, 29 November 2021

 

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Skill:

Ring Muscle-Up Progressions*

For quality

*details posted in gym

 

Conditioning:

MPCF Hero Board WOD

“Donny”

21-15-9-9-15-21 rep rounds of:

Deadlifts (225/153)

Burpees

 

For time

Compare to: Monday, 01 July 2019

 

 

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Saturday, 13 November 2021

Join us Wednesday, 17 November for a FREE class!

Class times: 0530, 0630, 0845, 1200, 1730

 

MPCF Board WOD

“Nate”

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

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72/53)

 

For score

Compare to Monday, 20 May 2019

 

Or…

“Mary”

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

5 Handstand Push-ups

10 Pistols (alternating)

15 Pull-ups

 

For score

Compare to Monday, 20 May 2019

 

Strength:

Deadlift

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

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Wednesday, 03 November 2021

Make plans to join MP this Saturday for a free WOD at 0900!

 

Skill:

Pull-ups:

Kip Swings
15-20 unbroken (advanced)

7-10 unbroken (beginner)

4 sets

…then…

4 Strict pull-ups w/ 4 second negative

Rest 1:00

3 rounds

 

Conditioning:

MPCF Board WOD

“Fight Gone Bad”

Row (calories)

Wall-Ball Shots (20/14) @ (10/9′)

Sumo Deadlift High-Pull (75/53)

Box Jumps (20″)

Push Press (75/53)

 

3 rounds for score*

Compare to Friday, 15 February 2019

Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.

 

 

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Wednesday, 27 October 2021

Skill/Conditioning:

MPCF Board WOD:

Max reps unbroken pull-ups

 

For score

 

Strength:

Back squat

1-Rep max

Compare to Wednesday, 21 April 2021

 

For load

 

 

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