Friday, 01 July 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

 

Conditioning:

Partner WOD

Partner WOD, equal work required

With a 4-minute clock, perform…

800m* Row

Max burpees over the rower in remaining time

 

…Rest 2:00 then…

 

With a 4-minute clock, perform…

2000m** Bike

Max dumbbell snatches (50/35) in remaining time

 

…Rest 2:00 then…

 

With a 4-minute clock, perform…

600m Run

Max d-ball cleans (100/70) in remaining time

 

…Rest 2:00 then…

 

With a 4-minute clock, perform…

800m*** Ski

Max box overs (24/20″) in remaining time

 

For total reps

 

*MM pairs row 800m, MF row 700m, FF row 600m

**MM pairs bike 2000m, MF bike 1800m, FF bike 1600m

***MM pairs ski 800m, MF ski 700m, FF ski 600m

 

…Rest 6:00, then…

 

Strength:

In 10-minutes, find max load of the following:

Snatch ⇒ 7 Overhead squats

 

Foe max load

 

 

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Wednesday, 29 June 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

 

Skill:

Handstand holds

0:30 Hold

1:00 Rest

 

5 rounds for quality

 

Conditioning:

1000m Row

40 Thrusters (45/33)

50 Chest to bar pull-ups

40 Thrusters (45/33)

2400m Bike

 

For time

 

 

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Monday, 27 June 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

 

Conditioning:

Partner WOD

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

100m Row

2 Handstand Push-ups

3 Chest-2-Bar Pull-ups

4 Hang power cleans (95/63)

5 Bar-facing-burpees

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-Rep max

 

For max load

Compare to Friday, 30 April 2021

 

 

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Saturday, 25 June 2022

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

 

Conditioning:

MPCF Board WOD and Hero WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 29 June 2019

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

 

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Wednesday, 22 June 2022

This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022. She was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years. She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband, Ruben, and 22-year-old daughter, Adalynn. The workout was designed by Shotgun CrossFit (Uvalde, TX) where Eva was a dedicated member. 

The rep scheme signifies:
– 5 rounds for the month of the incident
– 24 Double-Unders for the day
– 19 Toes-to-Bars for the number of students who lost their lives
– 2 Clean-and-Jerks for the 2 teachers who lost their lives.

 

Conditioning:

Hero WOD, Partner WOD

“Eva Strong”

24 Double-unders (together)

19 Toes-to-bar (~equal work)

2 Clean and jerks (205/135)

400m Run (together)

 

5 Rounds for time

 

Accessory Work:

8 Straddle seated double dumbbell strict press*

1:30 Rest

 

3 Sets for quality

*Athlete can either build in weight each set or stay at same weight across all sets

 

 

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Monday, 20 June 2022

Skill:

10 Banded hip thrusts

10 Single-leg banded hip thrusts (each leg)

10 Banded fire hydrants (each leg)

1:00 Rest

 

2 Rounds for quality

 

Conditioning:

As many reps as possible in 3 minutes of…

30/24 Calories rowed

Max reps wall-ball shots in remaining time (25/16)@(10/9′)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

30/24 Calories biked

Max reps alternating dumbbell hang clean and jerk in remaining time (50/35)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

30/24 Calories skied

Max reps kettlebell swings in remaining time (70/53)

 

For score

…Rest 3:00 then…

As many reps as possible in 3 minutes of…

400m Run

Max reps GHD sit-ups in remaining time

 

For score

 

 

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Monday, 13 June 2022

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

 

 

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Friday, 10 June 2022

No 0630 class today

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Conditioning:

2022 Fitness Challenge WOD

10 Abmat butterfly sit-ups

15 Kettlebell goblet squats (53/35)

25/20 Calories rowed

20 Single unders

 

5 rounds for time

(15:00 cap)

 

Strength:

Back Squat

6-6-4-4-2-2

 

For max load at each rep range*

*By second 6, athlete should choose a load they can get 6 reps but not 8. Then by the second 4, athlete should find a load they can get 4 reps but not 6. Then by the second 2, athlete should find a load they can get 2 reps but not 3.

 

 

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Tuesday, 07 June 2022

“Jimmy’s Angels”

 

Endurance:

Run 400m

Row 500m

Bike 1200m

…rest 2:00…

4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…rest 2:00

Run 600m

Row 750m

Bike 1800m

…rest 2:00…

4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…rest 2:00

Run 400m

Row 500m

Bike 1200m

 

For time

(40:00 cap)

 

 

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Monday, 06 June 2022

Conditioning:

9 Deadlifts @ 60% of 1-RM*

3 Box jumps (30/24″)

…rest 90 seconds, then…

7 Deadlifts @ 70%

3 Box jumps (30/24″)

…rest 90 seconds, then…

5 Deadlifts @ 80%

3 Box jumps (30/24″)

…rest 90 seconds, then…

3 Deadlifts @ 90%

3 Box jumps (30/24″)

…rest 90 seconds, then…

1 Deadlifts @ 95%

3 Box jumps (30/24″)

 

For time and quality

*Athlete must change load during the rest period. Scale percentages as needed.

Skill:

15 Hollow-arch swings on bar holding yoga block between ankles

1:00 Rest

10 Kipping pull-ups holding yoga block between ankles*

1:00 Rest

 

3 Rounds for quality

*If athlete is unable to perform kipping pull-ups, scale to 0:30 max strict banded pull-ups

 

 

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Friday, 03 June 2022

Memorial Day MP Family!!

The following classes are canceled today only. We sincerely apologize for any inconvenience.

Friday 0630, 0845

 

Skill:

7 Ring rows*

0:30 Rest

7 Glute bridges with a 0:20 pause at the last rep

0:30 Rest

 

4 Rounds for quality

 

Conditioning:

25/20 Calories skied

30 Push-ups

35 Kettlebell goblet squats (53/35)

40 Pull-ups

40/32 Calories biked

35 Kettlebell sumo deadlift high pulls (53/35)*

30 GHD sit-ups

25/20 Calories rowed

 

For time

(20:00 cap)

*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlifts

 

 

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Wednesday, 01 June 2022

The following classes are canceled this week only. We sincerely apologize for any inconvenience.

Wednesday 0630; Thursday 1200; Friday 0630, 0845

 

Conditioning:

Partner WOD, equal work required

1500m Row

40 Single arm dumbbell thrusters (50/35)

20 Burpees over rower

 

For time

(10:00 cap)

 

…Rest 5:00, then…

20 Chest-2-bar pull-ups

30 Power snatches (95/63)

40 Sit-ups

150 Double-unders

40 Sit-ups

30 Power snatches (95/63)

20 Chest-2-bar pull-ups

 

For time

 

…Rest 5:00, then…

50 Calories skied

 

For time

 

 

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Tuesday, 31 May 2022

The following classes are canceled this week only. We sincerely apologize for any inconvenience.

Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845

Conditioning:

Complete as many reps as possible in 4-minutes of:

10 High/lows

10 Alternating dumbbell snatches (50/35)

10 Calories rowed

 

…rest 3:00, then…

Complete as many reps as possible in 4-minutes of:

10 Wall-ball shots (20/14) @ (10/9′)

25-ft Handstand walking

10 Calories biked

 

…rest 3:00, then…

Complete as many reps as possible in 4-minutes of:

10 Burpees

10 Kettlebell swings (53/35)

10 Calories skied

 

For individual scores and total score

 

Strength:

Push Jerk ⇒ Split Jerk

Build to a successful heavy load through the two lift complex.

Connect the lifts. After push jerk is locked out, control the barbell down into a dip and immediately drive the barbell back up, receiving it in a split.

 

For max load

 

 

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Saturday, 28 May 2022

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! 

 

Conditioning:

4-person team WOD

Conditioning:

“All in this together”

80 Burpees-over-rower

80 Handstand push-ups

80 Calories assault bike

80 DB step-overs (20″) @ (70/50)

80 Toes-2-bar

160 Double unders

80 Calories skierg

80 Pull-ups

80-ft Right-arm DB overhead lunge (70/50)

80-ft Left-arm DB overhead lunge (70/50)

80 Calories rowed

 

For Time

*Equal work required. One at a time working. Tag between exercises.

 

 

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