Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m) …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More
Conditioning: 20/15 Calories Biked* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63) 3 rounds for time *Males row 20 calories, females row 15. 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....Read More
Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 250m Row 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups For Score Strength: Clean 1-rep max Compare to Monday, 19 December 2016 Flexibility/Mobility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Elevated Cat –...Read More
Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 While working on pistols, perform: Max Long Jump 3 attempts For Distance Strength & Conditioning: Part 1: Partner up*, then complete as many rounds and reps as possible in 9 minutes of: 60 Calories Rowed 40...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 4 Chest-2-Bar Pull-ups 10 Calories Rowed 8 Ring Push-ups 10 Calories Biked 12 Sit-up Slammers (12/8) @ 2m For Score Strength: Hang Power Clean 1-rep max Compare to Monday, 21 November 2016 Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined...Read More
Memorial Day fun with our MP/Vertical Family! Skill: Row 250m, All Out Rest 3 minutes, now… 2 rounds of: Row 500m, @ 80% 250m pace Rest 2:00 For quality of pace and stroke control Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees*...Read More
Memorial Day WOD – Remembering those that have sacrificed all 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. For those that performed “Murph” on Saturday, there will be another option posted at the gym. Conditioning: 4-person Team...Read More
Strong work today everyone! 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: Solo Option 1: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1...Read More
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
