2011 Flashbacks   2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (110/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time   Post reps from each part and time to comments Compare...Read More

  Strength WOD: Overhead Squat 5-4-3-2-1-1-1-1 (25 minute time cap)     Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35 Push Press (75/53) 25 Burpees 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to OHS...Read More

Click here to register for the the 2014 CrossFit Games Click here to register for the 2014 Judges course   “1-2-3 Not it”   25 Pull-ups 25 Hand-release Push-ups 25 Calories rowed 50 Deadlifts (135/93) 50 Box Jumps (24/20″) 25 Calories Rowed 25 Hand-release Push-ups 25 Pull-ups   For Time     Post time to commentsRead More

Before and After Christian (Top Feb 2012/Nov 2013), Ethan (Bottom Jan 2012/May 2013) “After a little CrossFit”   10 Muscle-ups 20 Alternating 1-arm Kettlebell Snatches (53/35) 30 Speed Skips 40 Calories rowed 30 Double Unders 20 Burpees over Parallette* 10 Four-inch Deficet Handstand Push-ups   For Time *Perform a standard burpee, then laterally jump over a...Read More

    “Sail Away”   35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time     Post time to commentsRead More

MP CrossFit coaching staff wishes you and your family a Merry Christmas!  Holiday Hours: 24 DEC will be 0515, 0900 & 1200; 25 DEC Closed; and 26 DEC will be normal hrs   “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100 Double Unders 50...Read More

New 1-rep Max Board!   Strength WOD: Perform the following for quality (20 minute cap): Hang Power Clean 5-4-3-2-1-1-1-1 (20 minute time cap)   …Rest   Conditioning WOD: “Hammer Time”   15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35 Push Press (75/53) 25 Burpees 15 Lateral Bar...Read More

  Strength WOD: Perform the following for quality (20 minute cap): Deadlift Warm-up: 10, 8, 6 rep, gradual weight increase 5 reps @ 60% 1RM 5 reps @ 70% 1RM 5+ reps @ 80% 1RM     Conditioning WOD: “Becky’s House of Awesomeness” (revised) 15 Muscle-ups 30 Box Jumps (37/30″) 40 meters Handstand Walk 40...Read More

Reminder: 0900 and 1200 classes only.   “A Black Friday”   10 Muscle-ups 30 Handstand Push-ups 50 Slammers (12/8) 100 Double Unders 50 Push-ups 30 Kettlebell Swings (70/53) 10 Deadlifts (325/215)   For Time     Post time to commentsRead More

  “Candy Land”   20 Deadlifts (225/150) 40 Sit-ups 60 Box Overs (24/20″) 50 Walking Lunges 100 Speedskips 50 Walking Lunges 60 Kettlebell Push-ups 40 Back Extensions 20 Toes-2-Bar   For Time     Post time to commentsRead More