MP CrossFit did awesome at the Red Dirt Co-Ed Classic this weekend. Way to go apes!   Strength: Thruster 1-rep max Compare to Monday, 20 April 2015   Conditioning: Complete as many rounds as possible in 16 minutes of: 4 Sumo Deadlift High-Pull (95/63) 4 Bar-Over Burpees 4 Power Snatches 200m Run   For Score...Read More

There will be class at 0900. Rhondamama will be controlling the wild bunch.   Skill Test: Max Rep Push-ups Max Rep V-ups   For Max Rep and Quality   Conditioning: 500m Row 9 Front Squats (50% Bodyweight) 12 Ring Dips 21 Box Jumps (20″)   3 Rounds For Time   Mobility: Overhead Distraction – 2:00/side...Read More

I saw this e-card a few days ago, and it made me think about all the PR’s people have been setting at MP these last few weeks! I am proud of each and every one of you! Ape Strong!! Reminder: There will not be a night class on Friday. Sorry for any inconvenience.   Strength/Skill:...Read More

Attention MP: Due to the OKC competition this weekend, the Friday night class and Saturday class will be cancelled. Sorry for an inconvenience.    Strength: Front Squats 1-rep max Compare to Wednesday, 08 April 2015   Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ?...Read More

Enjoyed having Angie dropping in for some WOD’s! Come back soon.   Conditioning: Partner WOD Tuesday 40 Burpee Box Over (20″) …then 2000m Row …then 40 Pull-ups 8 Squat Cleans (135/93) 30 Ring Dips 6 Squat Cleans (155/103) 20 Pull-ups 4 Squat Cleans (175/113) 10 Ring Dips 2 Squat Cleans (185/123) …then 200m Sprint x 4 …then 40...Read More

Fun times at Saturday’s “Bring a Friend” WOD!   Strength: Overhead Squat 1-rep max Compare to Monday, 06 April 2015   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 06 April 2015   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash –...Read More

  Bring a Friend WOD Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of:   200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump Rope Singles   …Rest 5 minutes   As partner groups, perform as many rounds as possible in...Read More

Attention MP: Saturday will be a “Bring a Friend” WOD. Invite your friends for a free trial class.   Conditioning: “Angie running wild” 10 Pull-ups 10 Push-ups 10 Sit-ups 10 Squats 200m Sprint   10 rounds for time   Mobility: Anterior Compartment Smash – 1:30/side Barbell Calf Smash – 1:30/side Quad Smash – 1:30/side Reclined...Read More

  Strength: Back Squat 1-rep max Compare to Friday, 03 April 2015   Conditioning: “Peek-a-boo” 50 Weighted Walking Lunges (35/25) 25 Pull-ups 50 Sit-ups 25 Box Jumps (30/24″) 50 Back Extensions 25 Ring Dips 50 Toes-2-Bar 25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′) 50 Double Unders   …Rest 2 minutes   15 Overhead Squats (185/123) For...Read More

  Skill: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45)   …Rest 3 minutes   Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front...Read More