MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend. Conditioning: Partner up, then perform as many rounds and reps as possible in 9 minutes of: 3 Strict Pull-ups 6 Push-ups* 9 GHD...Read More
When CrossFitters get bored between heavy sets. šĀ Olympic Lifting Series will be at the 0845, 1200, and 1730 classes all week. Blake BarnesĀ from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach...Read More
Mark calendars for May 15-19, Olympic Lifting Series at the 0845, 1200, and 1730 classes all week. Blake BarnesĀ from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details. ...Read More
Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now perform: Row 400m @ 90% all out pace, rest 1 minute, repeat,Ā then…Row 300m @ 90% x 1 Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean & Jerks (135/95) For Time Compare to Friday, 17 October 2014 Flexibility/Mobility: Right side straddle...Read More
Conditioning: 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 (70/53) For Score Strength: Deadlift Find 5-rep max Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Royal Huddleston Burpee Challenge: Day...Read More
Conditioning: Option 1: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m 5 rounds for time Compare to Wednesday, 21 October 2015 Option 2: 2017 CrossFit Games Open WOD 17.5 9 Thrusters (95/65) 35 Double Unders 10 rounds for time Go to games.crossfit.com for workout...Read More
And the winner is…Bradley! Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift High-Pull (75/50) Box Jumps (20″) Push Press (75/50) 3 rounds for score Compare to Wednesday, 01 August 2012 Perform as many reps as possible in one minute at each station, then rotate to...Read More
Conditioning: MPCF Board WOD Spend some time with one of the “Heroes” Badger, Bulger, Daniel, Jason, Jeremy, Jerry, Josh Post score or time Strength: Deadlift 5-5-4-4-3-3 Start at 60%, increase by 5% each set Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist –...Read More
Conditioning: MPCF Board WOD Spend some time with one of the “Girls” Isabel, Jackie, Karen, Kelly, Lola, Mary, Nancy, Nasty Girls, Nicole Post score or time Strength: Front Squat 5-5-4-4-3-3 Start at 60%, increase by 5% each set Flexibility/Mobility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist...Read More
