Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3 rounds...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: “Down and back” 8oom Run 30 Handstand push-ups 30 Dumbbell Thrusters (35/25) 30 Box overs (24/20″) 30 Power cleans (185/125) 30 Box overs 30 Dumbbell Thrusters 30 Handstand push-ups 800m Run   For time   Flexibility: Side straddle Middle straddle Pike sit Reclined spinal...Read More

  Conditioning: Partner WOD 200m run* 10 Bar muscle-ups 400m row 20 Goblet squats (72/53) 600m run 30 Wall-ball sit-up throws (16) 800m row 40 Kettlebell swings (72/53) 1200m run 50 Box overs (20″) 800m row 40 Handstand push-ups 600m run 30 Toes-to-bar 400m row 20 Burpee wall-ball shots (25/20) @ (10/9′) 200m run 10...Read More

We must NEVER forget!   MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time *It is the athlete’s choice to run...Read More

Congrats to the teams that competed at Midwest Fall Classic this weekend! Strong work!   Conditioning: 2019 Wodapalooza Online qualifiers 5 & 6 With a 15 minute clock, perform: 21-15-9 rep rounds of: Thrusters (95/65) Calories rowed Burpees over rower   For time   With remaining time, find: 1-rep max Clean and Jerk   For...Read More

  Endurance: Run 1 mile rest 2:00 Row 250m rest 2:00 Run 800m rest 1:00 Row 500m rest 1:00 Run 400m rest 1:00 Row 1000m rest 2:00 Run 200m rest 2:00 Row 2000m   For time Compare to Tuesday, 16 July 2019   Mobility: Couch stretch Half straddle Pike stretch     Post results and experiences...Read More

MP CrossFit will be closed for Labor Day. We will be meeting at Lafortune Stadium at 0830.   Partner WOD “Labor me this” 20 Wall-ball volley throws (25/20/16) @ (10′) 200 yds Lunges/Burpee broad jumps/DB farmers carry (50/35)* 30 Army T-push-ups 40 Alternating DB snatches/DB Clean & Jerk/DB kettlebell swing (50/35)* 50 Wall-ball sit-up throws...Read More

Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD. 2019 Wodapalooza Online Qualifier WOD #4 150 Wall-ball shots (20/14) @ (10/9′) 75 Toes-to-bar   For time   …Rest 10:00, then… Saved by the Barbell 3...Read More

Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: “Boone’s request” Perform in 2:00: 15 KB Goblet squats (72/53) Max calories biked …then rest 2:00   5 rounds for total calories biked   Skill: 7 rounds of: 5 Handstand push-up negatives*   For quality *Lower body with a 5 second count. Upon...Read More

Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: 2019 Wodapalooza Online Qualifier WOD #2 Complete as many repetitions as possible in 16-minutes of: 40 Alternating DB snatches (50/35) 40 Pull-ups 30 DB Burpees (50/35) 30 Chest-2-bar pull-ups 20 Devil presses (50/35) 20 Bar...Read More