Friday, 20 May 2022

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 Max calories skied

0:15 Rest/transition

0:30 Max reps alternating pistols

0:15 Rest/transition

 

5 Rounds for max calories and max reps

 

 

Post results and experiences to comments

Tuesday, 10 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

Endurance:

Run 200m

Row 250m

Bike 600m

…Rest 2:00 then…

Run 400m

Row 500m

Bike 1200m

…Rest 3:00 then…

Run 800m

Row 1000m

Bike 2400m

…Rest 3:00 then…

Run 300m

Row 400m

Bike 900m

…Rest 2:00 then…

Run 100m

Row 150m

Bike 300m

 

For time

(40:00 cap)

 

 

Post results and experiences to comments

Tuesday, 03 May 2022

Get your MP spring/summer gear here!

 

Endurance:

600m Run

2:00 Rest

750m Row

2:00 Rest

500m Ski/1200m bike*

2:00 Rest

 

2 Rounds for time
*Athletes will ski one round and bike the other.

 

Skill:

Pistols Strength/Progression:

20 Deck squats

1:00 Rest

2 Sets for quality

Directly into…

12 Alternating ankle wrap pistols

1:00 Rest

2 Sets for quality

Directly into…

0:30 AMRAP pistols

1:00 Rest

2 Sets for score and quality

 

 

Post results and experiences to comments

Saturday, 23 April 2022

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 5

50 Calories rowed

15 Handstand push-ups

50 Double-unders

 

3 Rounds for time

 

 

Post results and experiences to comments

Tuesday, 19 April 2022

Get your MP spring/summer apparel HERE !

Online store closing April 21st!

 

Endurance:

Run 400m

Ski 2:00 for calories

Bike 2:00 for calories

Row 2:00 for calories

 

4 Rounds for total time and calories

 

 

Post results and experiences to comments

Wednesday, 13 April 2022

 

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

Endurance:

Partner WOD

Row 400m* (at 90% of 500m pace)

3 Rounds for quality of pacing

 

…Rest 5:00 then…

Row 200m* (at 102% of 500m pace)

3 Rounds for quality of pacing

 

…Rest 5:00-7:00 then…

Row 1000m* (at max effort)

For time

 

*Partners split these distances in half each round: 400m=200m/each, 200m=100m/each, 1000m=500m/each

 

Accessory Work:

“Shoulder Blaster”

10 Side lying shoulder flexion*

10 Side lying shoulder adduction*

10 Side lying external rotation*

 

3 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

 

Post results and experiences to comments

Tuesday, 05 April 2022

 

Endurance:

400m Run

40/32 Calories rowed

35/28 Calories biked

Rest 3:00

 

4 rounds for total time

 

Core work:

Low Plank Holds

0:30 hold, 0:30 rest

1:00 hold, 0:30 rest

1:30 hold, 0:30 rest

2:00 hold, 0:30 rest

…continue pattern until failure

 

For longest hold

 

 

Post results and experiences to comments

Monday, 28 March 2022

Join us this Wednesday for a FREE WOD at any class times!

No CrossFit experience needed!

 

Endurance:

20/16 Calories row

20/16 Calories ski

20/16 Calories bike

Rest 3:00

 

4 Rounds for total time*

*Goal is negative split times each round

 

Skill:

Handstands

Max handstand hold*

Rest 2:00

2 Sets for total time

 

*Options:

Advanced: freestanding handstand (minimum 0:30 hold per round)

Intermediate: wall-facing handstand

Beginner: box handstand

 

 

Post results and experiences to comments

Tuesday, 22 March 2022

 

Endurance:

Row 1000m-800m-600m-400m-200m

Bike 400m-800m-1200m-1600m-2000m

 

For time

(40:00 cap)

 

 

Post results and experiences to comments

Tuesday, 15 March 2022

Join us this Saturday at 0900 for a FREE WOD! No experience needed!

Endurance:

Every minute on the minute for 20 minutes, complete the following:

Minute 1: 15/12 Calories ski

Minute 2: 15/12 Calories bike

Minute 3: 15/12 Calories row

Minute 4: Rest

 

For quality and pacing

 

Strength:

Hang Power Snatch

4 @ 45% 1-rm snatch

4 @ 55%

3 @ 65%

3 @ 70%

3 @ 70%

3 @ 70%

 

For quality

 

 

Post results and experiences to comments

Monday, 07 March 2022

Please sign up for Saturday’s WOD.

Bring your homemade muffins for the Golden Gorilla contest!

 

Option 1:

4 rounds for time:

25/20 Calories ski/bike*

25/20 Calories row

Rest 1:1 between rounds*

 

*Alternate between bike and ski each round. During rest, perform 10 Power Clean & Jerks (135/93)

 

Option 2:

2022 CrossFit Games Open WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlifts (225/155)

Bar-facing burpees

 

For time

(10:00 cap)

*For movement standards and scaling/masters options click here

 

 

Post results and experiences to comments

Friday, 04 March 2022

MP’s tiniest Apes tackling 22.1!

 

Option 1:

Endurance:

2:00 Row for calories

200m Run

1:00 Rest

2:00 Bike for calories

200m Run

1:00 Rest

2:00 Ski for calories

200m Run

1:00 Rest

3:00 Row for calories

300m Run

1:00 Rest

3:00 Bike for calories

300m Run

1:00 Rest

3:00 Ski for calories

300m Run

 

For time and max calories

(35:00 cap)

 

Option 2:

2022 CrossFit Games Open WOD 22.2*

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlifts (225/155)

Bar-facing burpees

 

For time

(10:00 cap)

*For movement standards and scaling/masters options click here

 

Option 3:

Practice movements, transitions, and strategies for CrossFit Games Open WOD 22.2

Practice options will be posted at the gym.

 

 

Post results and experiences to comments

Friday, 25 February 2022

 

“Functional Fitness”

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Option 1:

Endurance:

Partner WOD, equal work required

 

3:00 Max calories on ski erg

3:00 Max calories on bike

3:00 Max calories on rower

3:00 Rest

 

3 Rounds for total calories

 

Option 2:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

*For scaling and masters standards click here

 

Option 3:

Practice movements, transitions, and strategies for CrossFit Games Open WOD 22.1

Practice options will be posted at the gym.

 

Post results and experiences to comments

Tuesday, 15 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Endurance:

15/12 Calories rowed

15/12 Calories biked

Rest 90 seconds

15/12 Calories rowed

15/12 Calories skied

Rest 90 seconds

 

5 rounds for time

 

 

Post results and experiences to comments