Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For Time Compare to Tuesday, 02 October 2012 Strength: Hang Power Clean 5 reps @ 50% 1RM Clean 3 reps @ 60% 1+ reps @ 70% For max reps at 70% Mobility: Lateral Opener...Read More
MP CrossFit’s very own Coach Christian, is leaving to be a college man! We have had lots of good times watching you grow up over the years. Come back soon. Stay out of trouble, be safe, and study hard. You will be missed. Skill: 20 Single Jump rope 20 Speed Skips 20 Double Unders...Read More
Skill Test: Max Vertical Jump* *a one-step take off is allowed For Max Height Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack –...Read More
New road and distance markers being laid! Skill: Max Height Jumping Push-up Place plates on each side of your hands, explode out of the bottom and onto the plate stack Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Friday, 01 June...Read More
Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders 10 rounds for time Compare to Tuesday, 13 November 2012 Strength: Front Squat 1-1-1-1-1 For Max Load Mobility: Super Front Squat – 2:00/side Hip Capsule – 2:00/side Overhead T-spine smash – 2:00 Post time, max load,...Read More
Skill: Handstand Hold 6 x 30 second Hold Overhead with External Rotation Bias for 30 seconds in between sets For Quality 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 Extentions 50...Read More