Monday, 18 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

10 Alternating dumbbell snatch (50/35)

15/12 Calories rowed

10 Burpees-over-rower

Rest 1:00

 

7 rounds for time

 

 

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Saturday, 16 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

 

Post results and experiences to comments

Wednesday, 13 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

2024 Festivus 3-person Team WODs*

“I got 99 problems”

99 Double Unders

99 Wall-ball shots (20/14) @ (10/9′)

99 Toes-above-hips

99 Burpees

99 Russian kettlebell swings (53/35)

 

For time

(15:00 cap)

*Equal worked is NOT required. Only one person working at a time.

 

…Rest 5:00, then…

 

3-person Team WOD*

“What goes up, must come down”

75 Calories rowed

60 2-person synchro step-ups (24/20″)

45 2-person synchro plate ground-to-overhead (45/25)

30 3-person synchro sit-ups

 

For time

(10:00 cap)

*Equal worked is NOT required.

 

 

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Monday, 11 March 2024

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

 

Option 2:

As many rounds and reps as possible in 20-minutes of the following:

10 Plate push-ups

15 GHD sit-ups

20 Wall-ball cleans (20/14)

25 Kettlebell swings (50/35)

300m Run

 

For score

(76 pts/rd – Each 50m run worth 1 pt.)

 

 

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Saturday, 09 March 2024

Take the CrossFit  Judges Course HERE!

 

Conditioning:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

 

Post results and experiences to comments

 

Friday, 08 March 2024

MP Masters eagerly watching the 24.2 announcement!!

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

Option 2:

2024 CrossFit Games Open WOD 24.2 Strategy and Practice

Several options will be discussed at the gym for this option

 

Option 3:

Endurance:

2:00 Bike

2:00 Row

2:00 Ski

2:00 Rest

 

4 Rounds for quality and pacing

 

 

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Saturday, 02 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

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Friday, 01 March 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Endurance:

Athlete’s choice…

Option 1:

Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 2:

Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 3:

Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 4:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

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Saturday, 10 February 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2024 Monster Games Online Qualifier WOD-Intermediate Version

“Better Than Revenge”

10 Burpee shuttle runs (50-ft)

20 Pull-ups

50-ft Single-arm dumbbell overhead walking lunge (50/35)*

 

5 Rounds for time

*Add 25-ft walking lunges each round… 50, 75, 100, 125, 150

 

 

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Friday, 09 February 2024

Join us on TODAY 09 Feb at any class for FREE!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Snatch OR Clean and jerk (athlete’s choice)

On an EMOM clock:

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

 

Conditioning:

As many rounds and reps in 7-minutes of the following:

1 Squat snatch (135/93)

3 Power clean and jerk (135/93)

5 Box jump overs (30/24″)

 

For score

 

 

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Saturday, 28 October 2023

Throwback with former MP’er Norka performing 20.2! We miss all the “faces”!

Join us today Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (2 x 50/35)

6 Toes-2-bar

24 Double unders

 

For score

Compare to Saturday, 19 October 2019

 

Accessory Work:

10 Single arm ring rows (right)

10 Single arm ring rows (left)

2:00 Rest

 

3 Rounds for quality

 

 

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Friday, 22 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Saturday, 16 September 2023

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Midwest Fall Classic 2023 WOD 3 “Twice is Nice”

Partner WOD

30 Deadlifts (275/203)

40 Shoulder to overhead (135/93)

50 Wall ball shots (25/20)@(10/9′)

100 Double-unders

 

2 Rounds for time

(15:00 cap)

 

…Rest until the 16:00 mark immediately into…

2:00 Max reps snatches (185/123)

 

For score

 

 

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Wednesday, 13 September 2023

Join us for a FREE trial class this Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Strength

Deadlift

5 @ 50% of 1-Rm

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

10 @ 55%

10 @65%

 

For Quality

 

Conditioning

Partner WOD

Midwest Fall Classic 2023 WOD 4  “Fried”

As many reps as possible in 10-minutes of the following:

50 Hang power cleans (135/93)

50 Bar facing burpees

50 Toes to bar

 

For scores*

*While one partner is working on the 50-50-50, the other partner is rowing for max calories. Partners may switch as needed

Score 1 is max reps and Score 2 is max calories

 

 

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