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Saturday, 18 September 2021

17 September 2021 by 1 Comment

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Run 800m

25 Power Cleans (95/65)

25 Toes-2-Bar

Run 600m

30 Shoulder to Overhead (95/65)

30 Goblet Squats (53/35)

Run 400m

35 Sit-ups

35 Box Overs (24/20″)

Run 200m

40 Wall-Ball Overhead Walking Lunges (20/14)

40 Single Unders

 

For Time

(22:00 cap)

Compare to Saturday, 03 September 2016

 

Strength:

Overhead squat

5 reps at 80% 1-rm

3 Sets

 

For quality

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Hybrid, Lifting, Strength/Speed

Saturday, 11 September 2021

10 September 2021 by 5 Comments

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

Compare to Friday, 11 September 2020

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Lifting, Monostructural

Wednesday, 18 August 2021

17 August 2021 by 2 Comments

Learning from one of the greats, Jason Khalipa!

Join us Wednesday, 25 August for a FREE class!

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

Compare to Wednesday, 28 April 2021

 

Strength:

Hang Power Clean

7 @ 25% 1RM

5 @ 40%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90%

1 @ 92.5%

1 @ 95%

1 @ 97.5%

 

For quality of lifts

 

 

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Filed Under: 11-15 min, Chipper, Gymnastics WOD, Hybrid, Lifting, Skill, Strength/Speed

Saturday, 14 August 2021

13 August 2021 by 1 Comment

2013 Throwback!

Conditioning:

“Picking Daisies”

1000m Row

75 Sit-ups

50 Army T-Push ups

25 Russian Kettlebell Swings (97/62)

400m Run

30 Alternating Dumbbell Snatches (50/35)

20 Alternating Pistols

10  Muscle-ups

 

For Time

Compare to Friday, 29 March 2019

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Monostructural

Tuesday, 03 August 2021

2 August 2021 by 3 Comments

Conditioning:

500m Ski erg

30 Burpee box jumps (24/20″)

1000m Row

30 Toes to bar

1500m Bike

30 Handstand Push-ups

800m Run

 

For time (20:00 cap)

 

Strength:

Jerk

7 @ 25% 1RM

5 @ 40%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 85%

2 @ 90%

1 @ 92.5%

1 @ 95%

1 @ 97.5%

 

For quality of lifts

 

 

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Filed Under: 16-20 min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Skill

Monday, 05 July 2021

4 July 2021 by 3 Comments

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Holiday WOD, Strength/Speed, Team WOD

Saturday, 03 July 2021

2 July 2021 by 3 Comments

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!

Family and friends are welcome to join or cheer you on!

There will only be one class time on Monday, July 5th. 

 

Skill:

4 Negative pull-ups w/ 4-sec count down

Rest 1:00

 

5 sets for quality

 

Conditioning:

Row 800m

15 Power Cleans (95/63)

15 Abmat Butterfly Sit-up

Bike 1200m

20 Shoulder to Overhead (95/63)

20 Kettlebell goblet squats (53/35)

Row 400m

25 Hand-release Push-ups

25 Box Overs (24/20″)

Bike 600m

30 Weighted stationary lunges (45/35)

30 Double Unders

 

For Time

Compare to Saturday, 23 January 2021

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Hybrid, Lifting, Skill

Wednesday, 26 May 2021

25 May 2021 by 5 Comments

Happy birthday Coach Wade!


Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!

 

Conditioning:

“Got Bietz”

53/42 Calories bike

2:00 Rest

20 Snatches (53% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

400m Run

2:00 Rest

20 Clean and jerks (53% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

53/42 Calories row

 

For time

 

 

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Filed Under: 11-20 min, Chipper, Lifting, Strength/Speed

Friday, 14 May 2021

13 May 2021 by 6 Comments

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)

30 Slammers (12/8)

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)

30 Double Unders

…Rest 3:00, then…

Run 600m

 

For Time

Compare to Monday, 05 November 2018

 

Skill:

0:30 Low plank hold

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

4 Sets

 

 

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Filed Under: 16-20 min, Bodyweight, Chipper, Hybrid, Lifting, Skill, Strength/Speed

Wednesday, 28 April 2021

27 April 2021 by 8 Comments

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

Compare to Wednesday, 14 October 2020

 

Strength:

Deadlift

9@25% of your 1-rm deadlift

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps@80%

 

For max reps and quality

 

 

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Filed Under: 11-15 min, Chipper, Gymnastics WOD, Hybrid, Lifting, Skill, Strength/Speed

Friday, 02 April 2021

1 April 2021 by 4 Comments

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is here!!

Conditioning:

3-person team WOD, equal work*

 

9 Rope climbs (12′)

45 Calories ski erg

45 Double dumbbell thrusters (50/35)

60 Calories biked

60 Sit-up slammers (14/12)

75 Calories rowed

150m Kettlebell farmers carry (97/62)

 

For time and score of total burpees

*While one teammate works, other two teammates are performing alternating burpees

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Strength/Speed, Team WOD

Saturday, 20 March 2021

19 March 2021 by 3 Comments

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

2021 CrossFit Games Open WOD 21.2

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

 

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Filed Under: 16-20 min, Chipper, Couplet/Triplet, CrossFit Games WOD, Strength/Speed

Friday, 12 March 2021

11 March 2021 by 9 Comments

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Option 1:

Conditioning:

“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

Compare to Friday, 11 October 2019

 

Option 2:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, CrossFit Games WOD, Strength/Speed

Saturday, 20 February 2021

19 February 2021 by 10 Comments

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

“Galentine’s WOD” tonight at 5:30pm! All ladies invited!

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 14 November 2020

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Hybrid, Lifting, Strength/Speed, Team WOD
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