Friday night class this week only is cancelled in celebration of the union of two MP members, Bradley “Goat Rider” McKone and Courtnie Smith! Reminder that all MP members are invited.   Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row  ...Read More

  Strength: Front Squat 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (53/35) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time Compare to Friday, 15 May 2015...Read More

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same...Read More

Fun in the sun Saturday WOD’n!   Conditioning: Complete as many rounds and reps as possible in 8-minutes of: 3 Squat Snatches (115/73)* 3 Box Jumps (30/24″) 3 Barbell Push-ups**   …Now, partner up, row 1000m for time, and rest for a total of 8:00, then…   Complete as many rounds and reps as possible...Read More

  Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14) …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95) …then 2 rounds, completing 1 round each of: 15...Read More

CrossFit rest day at Southern Hills.   Strength: Back Squats 5 seconds down, hold for 3 seconds, stand 3-3-3-3-3 Start @ 50%, increase by 5% each set   For Quality   Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2...Read More

  Conditioning:   Every 3 minutes on the minute for 18 minutes perform: 200m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds *Burpees are a 1 for...Read More

The look I get from MP’ers…often!! Skill: Row 200m All Out Rest 3 minutes Perform 3 x 300m @ 90% 200m pace Rest 90 seconds between rounds   For quality and skill practice   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham...Read More

  Conditioning: 3 rounds of: 30 Double Unders 6 Clean and Jerks (155/103) 9 GHD Sit-ups 12 Barbell Push-ups*   …Run 800m and rest for 9 minutes, then…   3 rounds of: 12 Barbell Push-ups* 9 GHD Sit-ups 6 Clean and Jerks (155/103) 30 Double Unders   For Time *Burpee can be substituted   Burpee...Read More

  Conditioning: 400m Run …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Burpees 12 Sit-ups …then… Run 800m …then… 4 rounds of: 4 Strict Handstand Push-ups 8 Burpees 12 Knees-2-Elbows …then… Run 400m   For Time   Strength: Find 1-rep max Clean-to-Hang Squat Clean   Burpee Challenge: Day 84   Mobility: Spine Smash – 2:00...Read More