Friday, 21 January 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Accessory/Skill Work:

10 GHD back extensions with 2x2x2 tempo

10 Hip thrusts

1:00 Rest

 

3 Rounds for quality

 

Conditioning:

“Put a little love in it”

21-15-9 rep rounds of:

Push-ups

Kettlebell Swings (53/35)

Knees-to Elbows

Overhead Squats (65/45)

Box Jumps (24/20″)

Pull-ups

Wall-Ball Shots (20/14) @ (10/9′)

Run 400m*

 

For Time (25:00 cap)

Compare to Friday, 06 November 2020

 

 

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Wednesday, 19 January 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Skill:

25-ft Handstand walking*

Rest 1:00

 

5 rounds for quality

*Progressions will be posted at the gym

 

Conditioning:

Rowing “Crazy Train” (Partner version)

800m Row*

20 Thrusters*

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

20 Power Snatches

800m Row

 

For Time

(25:00 cap)

 

* All exercises use the same load. Row is 400m each partner, with one partner rowing at a time. All exercises, other than the row, are synchronized, including the burpees.

Athletes stop and perform 3 bar-over-burpees at the beginning of each minute.

Rx weight: (95/63)

Masters 55 and up Rx Weight: (75/53)

 

 

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Tuesday, 18 January 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Endurance:

In 2:00 perform…

15/12 Cal bike

Max rep alternating dumbbell snatches (50/35) in remaining time

Rest 90 seconds

In 2:00 perform…

15/12 Cal row

Max rep burpees-over-rower in remaining time

Rest 90 seconds

In 2:00 perform…

15/12 Cal ski

Max rep high-lows* in remaining time

Rest 90 seconds

 

2 rounds for total max reps

*High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.

 

Strength:

Jerk

9 reps @ 35%

8 reps @ 45%

7 reps @ 55%

6 reps @ 65%

5 reps @ 75%

5 reps @ 75%

5 reps @ 75%

 

For quality

 

 

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Monday, 17 January 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 18 January 2021

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

 

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Friday, 07 January 2022

Join us for a FREE WOD today at any of the following class times:

0530, 0630, 0845, 1200, 1730

 

Conditioning:

Partner WOD

100 Double unders

90 Sit-ups

80 Calories rowed

70 Box overs (20″)

60 Shoulder-to-overhead (95/63)

50 Calories biked

40 Burpees-over-bar

30 Pull-ups

20 Calories skied

100m Wall-ball overhead walking lunges (20/14)

 

For time

 

 

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Wednesday, 05 January 2022

Join us for a FREE drop-in day this Friday, 07 January!

Skill Work:

Pistol Progressions

10 Reps at proper progressions

1:00 Rest

 

3 Sets for quality

 

Conditioning:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

Compare to Saturday, 13 March 2021

 

 

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Tuesday, 04 January 2022

Join us for a FREE drop-in day this Friday, 07 January!

Conditioning:

9 Rope climbs (12′)

15 Double dumbbell shoulder-to-overhead (50/35)

21 Double dumbbell front squats

50′ Double dumbbell overhead walking lunges

 

For time

(10:00 cap)

 

Strength:

Shoulder Press

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

 

 

Post results and experiences in comments

Saturday, 01 January 2021

Happy New Year from all the coaches at MP CrossFit!!

 

Conditioning:

Partner WOD*

Complete as many rounds and reps as possible in 12-minutes of:

20 Alternating dumbbell snatches (50/35)

22 Box jump overs (20″)

20 Burpees

22 Toes-2-bar

 

For score

 

…rest 5-minutes, then…

Complete as many reps as possible in 6-minutes of:

Wall-walks*

 

For score

 

…rest 5-minutes, then team up with another partner group and…

125 Calories rowed

120 Calories biked

120 Calories skied

 

For time

*All exercises are equal work required (except wall walks), one at a time working, and tag between exercises.

 

 

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Wednesday, 29 December 2021

Class time Friday, December 31 is at 0900 only

Normal schedule resumes Saturday, January 1, 2022

 

Skill:

Ring muscle-up

  • false grip hold
  • false grip pull-ups
  • ring dips
  • elevated feet transitions

 

Conditioning:

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

27 Wall-ball shots (25/16)@(10/9’)

21 Power snatches (75/53)

15 Burpees over bar

9 Thrusters (75/53)

Rest 1:00

 

For score

 

 

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Tuesday, 28 December 2021

Class time Friday, December 31 is at 0900 only

Normal schedule resumes Saturday, January 1, 2022

 

Endurance:

2 rounds of:

0:30 Max calories assault bike

1:00 Rest

0:30 Max calories row

1:00 Rest

0:30 Max reps*

1:00 Rest

*Kettlebell swings (53/35) on round 1, push press (95/63) on round 2

 

…Rest 4:00 then…

2 rounds of:

1:00 Max calories assault bike

2:00 Rest

1:00 Max calories row

2:00 Rest

1:00 Max reps*

2:00 Rest

*Push-ups on round 1, unanchored sit-ups on round 2

 

For score

Compare to Tuesday, 29 December 2020

 

 

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Monday, 27 December 2021

Class time Friday, December 31 is at 0900 only

Normal schedule resumes Saturday, January 1, 2022

 

Conditioning:

“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

24 Front Squats (135/93)

27 Pull-ups

30 Alternating Dumbbell Snatches (50/35)

33 Wall-Ball Shots (25/16) @ (10/9′)

 

Part 1b:

Max Calories Rowed in 5:00

 

2 rounds for score

-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.

 

…Rest 5:00, then…

Part 2:

The team has 18-minutes to find:

(00:00-06:00) 2-rep max Hang Power Snatch

(06:00-12:00) 3-rep max Hang Squat Clean

(12:00-18:00) 4-rep max Deadlift

 

For Scores

Equal work on AMRAP. Equal time or calories on row.

Each team member performs each lift. Only one team member at a time lifting.

 

Compare results to Wednesday, 26 December 2018

Part 1:

Score 1: Total team AMRAP reps

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

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Friday, 24 December 2021

0900 and 1200 classes only today

We will be closed Saturday in observance of Christmas Day

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 21 December 2019

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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Monday, 20 December 2021

First shower room complete!

Christmas Eve classes: 0900 and 1200 only

Closed Christmas Day

Conditioning:

25/20 Calories row

15 Thrusters (75/53)

5 Wall walks

 

6 Rounds for time

(30:00 cap)

 

 

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Saturday, 18 December 2021

Endurance:

Partner WOD

20:00 Row for max meters*

 

*Partners must switch out on the rower every two minutes

While one partner is rowing for max meters the other partner is working on the following to accumulate total reps.  Each round consists of each athlete rowing for 2:00 and performing the exercise listed below for 2:00:

 

Round 1: Double-unders

Round 2: Burpee box jumps (30/24″)

Round 3: Dumbbell clean and jerk (50/35)

Round 4: Sit-ups

Round 5: Dumbbell stationary lunges (50/35)

 

For two total scores, meters rowed and reps completed

 

 

Strength:

Jerk

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