Online Judges Course: Click HERE Tuesday 0630 class is cancelled. Sorry for any inconvenience.    Endurance Skill: Row Sprints 4 minutes for calories Rest 4 minutes 3 minutes for calories Rest 3 minutes 2 minutes for calories Rest 2 minutes 1 minute for calories Rest 1 minute 30 seconds for calories   For total calories   Conditioning:...Read More

Online Judges Course: Click HERE    Skill: Run Sprints 4 x 400m Rest 3 minutes between sprints   For total sprint time Conditioning: 25 Double Unders 20 Abmat Sit-ups 15 Hand Release Push-ups 10 Clusters (135/93)   3 rounds for time     Post times and experiences to commentsRead More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Endurance Skill: Bike Pacing 3:00 Max Calories Rest 3:00 2:00 Max Calories Rest 2:00 1:00 Max Calories Rest 1:00 0:30 Max Calories   For total calories   Conditioning: 15-12-9 rep rounds of: 4″ Deficit Handstand Push-ups Army T-Pushups Weighted Ring...Read More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Skill: 4-person Team 4000m Row*   For Time *Rotate each 500m or 250m   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral...Read More

  Skill: Treadmill Sprints 200m rest 1:00 200m rest 1:00 400m rest 2:00 400m rest 2:00 200m rest 1:00 200m   For total sprint time   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 3 Ring Dips* 6 Kettlebell Swings (72/53)* 9 Abmat Sit-ups   For score *Rx+ do weighted...Read More

Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories   Conditioning: Complete as many...Read More

  Skill: Max rep Burpees in 1:00   Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load   Conditioning: Perform 4 rounds for time of: 15/12 Calories Bike One-arm/one-leg plank hold for 30 seconds* 15/12 Calories Rowed One-arm/one-leg plank hold for...Read More

Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes   Flexibility: Spine Smash – 2:00 Couch Stretch – 1:30/side Pike Stretch – 2:00     Post meters and experiences to commentsRead More

Conditioning: 500m row Rest 1:00 10 rounds for time   …or… MPCF Board WOD 5000m Row For Time Compare to Tuesday, 03 July 2018   Skill Work: Pick 2-3 skills from the “Athletic Skills” sheets   For time, score, or completion   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side...Read More

  Conditioning: Max meters rowed or biked in 40-minutes Solo or Partner   For total meters   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side     Post time, skills, and experiences to commentsRead More