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...Read More
Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! Conditioning WOD 1: Fitness Challenge WOD MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For Time (10:00 cap) …rest 5:00, then… Conditioning WOD 2: 8 Bar-facing burpees* Rest 1:00 5 rounds for time...Read More
Get your MP spring/summer gear here! Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 18 minutes of the following: 30 Grasshoppers 40 Weighted walking lunges (45/35) 50 Abmat butterfly sit-ups 60 Kettlebell goblet squats (53/35) 70 Double-unders For score Strength: Every 2 minutes on the minute, perform...Read More
Get your MP spring/summer gear here! Endurance: 0:30 Max calories biked 0:15 Rest/transition 0:30 Hollow hold 0:15 Rest/transition 5 Rounds for max calories …Rest 4 minutes then… 0:30 Max calories rowed 0:15 Rest/transition 0:30 Low plank hold 0:15 Rest/transition 5 Rounds for max calories …Rest 4 minutes then… 0:30...Read More
Get your MP spring/summer gear here! Join us TODAY at 0900 for a FREE WOD! No CrossFit experience needed! Conditioning: 400m Run …then immediately into three rounds of… 10 Pull-ups 15 Push-ups 20 Squats …then… 400m Run 5:00 Rest 2 Rounds for time* (20/14# Vest optional for Rx+) *For first timers there will be...Read More
Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Get your MP spring/summer gear here! Skill: 2022 Fitness Challenge Max rig hang (no grips or tape) For time Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 200m Row 2 Strict Handstand Push-ups 4 Burpees-over-bar...Read More
Get your MP spring/summer gear here! Accessory Work: 1:00 Max reps banded strict pull-ups 1:00 Rest 1:00 Max reps ring rows 1:00 Rest 2 Rounds for max reps Conditioning: Partner WOD, equal work required 20 Power snatch (115/73) 20 Toes-to-bar 20 Handstand push-ups 18 Power snatch (115/73) 18 Toes-to-bar 18 Handstand push-ups...Read More
Get your MP spring/summer gear here! Conditioning: 12/9 Calories bike 10m Handstand walk 10 Kettlebell goblet squats (72/53) 12 GHD sit-ups 3 rounds for time Strength: Back Squat 1-rep max Compare to Wednesday, 21 April 2021 Post results and experiences to commentsRead More
Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Conditioning: MPCF Fitness Challenge WOD 20 Plate-facing burpees 20 Sit-ups 20 Front squats (45/33) 20/16 Calories rowed 80 Speed skips 4 rounds for time Post results and experiences to commentsRead More
