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

  Conditioning: MPCF Board WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Monday, 01 April 2013   Note: “Bulger” can be a long WOD. There will be a 45:00 cap. Come to class ready to get moving. 🙂     Mobility: Olympic...Read More

  REST DAY         Competitors Class 1730-1900 Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you...Read More

Royal Huddleston Burpee Challenge Final Day! Congrats to Robert “ring leader” Hauger, Danny Scroggins, Rhonda Gonsalves, Lisette Coston, John Schumer, David Sowards, David Monquist for successfully completing the challenge.   Conditioning: MPCF Board WOD 150 Burpees   For Time Compare to Tuesday, 10 January 2012     Strength: Split Jerk  3-3-3-3-3   For Max Load...Read More

   Noon class is canceled today. Sorry for any inconvenience.    Skill: 6 rounds of: 20 seconds max rep Double Unders rest 10 seconds 20 second Handstand Hold rest 10 seconds     Conditioning: Pick any Girl, Hero, or Board WOD     Mobility: Quad Smash – 2:00 per leg Overhead T-spine Smash – 2:00...Read More

  Skill: Handstand Hold 4 x 30 seconds 30 second 1-arm Lat Leans between sets per side     Conditioning: “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time Compare to Wednesday, 22 May 2013     Mobility: 15 Sit-ups to Straddle Hold...Read More

Congratulations to MP’s Rhonda Gonsalves and the other “Bringing the Pain” Masters team at Bricktown Throwdown. Winning 1st Place!!   Skill: Speed Skips 4 x 30 seconds Max reps each set   10-20 seconds of seated shoulder flexion between sets   For Score     Strength: Hang Squat Snatch 1-1-1-1   For Max Load  ...Read More

  Skill: Pistol Progression 2 – 3:00 10 Incline Ring Rows Pistol Progression 3 – 3:00 10 Incline Ring Rows   For Quality     Conditioning: MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 19 December 2011     Mobility: Couch...Read More

  Strength and Skill: Thrusters* 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set *Between sets of Thrusters, perform 40-60 unbroken Double Unders. If you break before 40, continue until you reach 40. If you reach 40, stop when you catch or...Read More

  Skill: Ring Rows 10-10-10-10 1:00 Overhead Distraction between sets   For Quality     Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerk (135/93)*   *Masters 55+ Rx weight: (115/73)   For Time (10:00 cap) Compare to Tuesday, 10 December 2013   …Rest 10:00 from “Grace” completion   Complete as many rounds as possible...Read More