Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time Compare to Tuesday, 04 September 2018 This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Conditioning: 40-20-10 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 30-20-10 rep rounds of:...Read More

MP CrossFit is closed Saturday. Sorry for any inconvenience. Regular schedule returns on Monday.   Run 10k For Time     Post time to commentsRead More

Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in...Read More

  Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Metcon: Complete as many rounds and reps as possible in 5 minutes of: 4 Strict Pull-ups 8 Army T...Read More

  Sprints: Run 200m Rest 1:00 Row 250m Rest 1:00 Bike 600m Rest 2:00 Run 400m Rest 2:00 Row 500m Rest 2:00 Bike 1200m Rest 2:00 Run 200m Rest 1:00 Row 250m Rest 1:00 Bike 600m   For Time   Strength & Conditioning: 2 Muscle-ups 7 Thrusters (135/93) 14 GHD Sit-ups   3 round for...Read More

Sprints: 100m Run Rest 30 seconds 500m Bike Rest 1:00 200m Run Rest 30 seconds 500m Bike Rest 1:00 Run 300m Rest 1:00 Bike 500m Rest 2:00 Run 400m Rest 1:00 Bike 500m   For Total Time   Metcon: 200 Double Unders 100 Shoulder-2-Overhead (75/53) 50 Toes-2-Bar   For Time   Flexibility/Mobility: Half Straddle –...Read More

  Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More

  Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 2:00, then… 600m Row   For time   Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30    ...Read More

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 4500m …rest 2 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run...Read More

Congrats to CrossFit Mayhem Freedom on winning the 2018 CrossFit Games Team! This is their 3rd win in the last 4 years! MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Sprints: 15/12 Calorie Rowed Rest 1:30 25/20 Calorie Rowed Rest...Read More