Monday, 02 May 2022

 

Get your MP spring/summer gear here!

Conditioning:

MPCF Fitness Challenge WOD and Board WOD

“Hotel 100”

100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s)

For Time*

*Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.

Compare to Wednesday, 24 July 2019

 

 

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Friday, 29 April 2022

Join us tomorrow (Saturday) at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 1

20 Toes-to-bar

20 Alternating dumbbell snatches (70/50)

 

3 Rounds for time

(10:00 cap)

 

…Rest 10:00 then…

 

2022 CrossFit Games Age Group Online Qualifier WOD 3

As many rounds and reps as possible in 10 minutes of:

1 Rope climb*

2 Shuttle runs**

2 Rope climbs

4 Shuttle runs

3 Rope climbs

6 Shuttle runs

5 Rope climbs

8 Shuttle runs

5 Rope climbs

10 Shuttle runs

7 Rope climbs

Etc…

 

For score

*Athlete must touch the metal beam at the top of the rope to constitute a rep

**1 shuttle run rep consists of running 25′ down and back

 

 

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Wednesday, 27 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

MPCF Fitness Challenge WOD

20 Plate-facing burpees

20 Sit-ups

20 Front squats (45/33)

20/16 Calories rowed

80 Speed skips

 

4 rounds for time

 

 

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Friday, 15 April 2022

Join us today for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

Conditioning:

Fitness Challenge WOD

21-15-9 rep rounds of:

Calories biked

Alternating dumbbell snatches (50/35)

 

…Rest 7:00, then…

18-12-6 rep rounds of:

Calories rowed

Burpees-over-rower

 

For total time

 

 

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Saturday, 26 March 2022

 

Conditioning:

2022 CrossFit Games Individual Quarterfinals WOD 3

8-16-24-32-24-16-8 Wall ball shots (20/14)@(10′)

4-8-12-16-12-8-4 Shuttle runs*

1-2-3-4-3-2-1 Rope climbs**

For time

(Quarterfinal cap is 25:00, In-gym cap 30:00)

 

*25′ down and back equals one shuttle run

**If athlete isn’t performing Rx rope climbs, scale to the following:

3-6-9-12-9-6-3 Strict pull-ups

 

 

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Monday, 07 March 2022

Please sign up for Saturday’s WOD.

Bring your homemade muffins for the Golden Gorilla contest!

 

Option 1:

4 rounds for time:

25/20 Calories ski/bike*

25/20 Calories row

Rest 1:1 between rounds*

 

*Alternate between bike and ski each round. During rest, perform 10 Power Clean & Jerks (135/93)

 

Option 2:

2022 CrossFit Games Open WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlifts (225/155)

Bar-facing burpees

 

For time

(10:00 cap)

*For movement standards and scaling/masters options click here

 

 

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Saturday, 26 February 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

*For scaling and masters standards click here

 

 

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Saturday, 23 October 2021

Conditioning:

2021 CrossFit Lift Move Work*

From 0:00 to 4:00

1-Rep-max clean

…Rest 2 minutes then…

From 6:00 to 10:00

Max bar muscle-ups

…Rest 2 minutes then…

From 12:00 to 20:00, complete as many reps as possible of:

30 Double-unders
8 Single-arm dumbbell push presses (left arm) (50/35)
8 Single-arm dumbbell push presses (right arm)
8 Lateral burpees over the dumbbell

 

For clean load, bar muscle-up reps, and total AMRAP reps

*For scaling see https://www.crossfit.com/ 

 

 

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Saturday, 04 September 2021

Join us this Monday at 0930 for a Labor Day WOD!

This will be the only class time on Monday.

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(10:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Compare to Wednesday, 01 July 2020

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

Friday, 11 June 2021

 

Conditioning:

Partner WOD

Buy-in:

1500m Row

 

…then…

3 rounds of:

30 Handstand pushups

20 Chest-2-bar pull-ups

10 Clean & Jerks (185/123)

 

…then…

Sell-out:

3600m Bike

 

For time

 

Skill:

5 Rower rollouts

7 Arch rocks

9 Arch/hollow swings

 

4 rounds for quality

 

 

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Friday, 21 May 2021

 

Conditioning:

Option 1:

MPCF Board WOD

5000m Row

For Time

Compare to Tuesday, 27 November 2018

 

Option 2:

CrossFit PairUp Throwdown

30 synchro deadlifts (185/123)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 min.

10 synchro thrusters (75/53)
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

 

For Time

(35:00 cap)

Scaling options can be found at CrossFit.com

 

 

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Wednesday, 01 July 2020

General warm-up:

2 rounds of:

Run 400m

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

Bike 2:00

7 Wall-Ball Shots

7 Toes-2-bar

 

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(7:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Warm-up template:

7 Hang power cleans(45/33)

5 Power cleans (75/53)

3 Squat cleans (95/63)

2 Squat cleans (115/73)

3 Deadlifts (125/83)

2 Squat clean (125/83)

2 Deadlifts (135/93)

2 Squat clean (135/93)

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

Monday, 20 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

Support Your Local Box WOD 3:

50 DB deadlifts (50’s/35’s)

50 AbMat sit-ups

50 Box step-ups (20/24″)

50 Single-arm DB thrusters (50/35)

 

For time*

*For those in the competition, there is a 20 minute cap.

See Games.com for standards and details

 

Royal Huddleston Burpee Challenge:

Day 78

 

 

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Monday, 06 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

CrossFit Open 2021 WOD 1

Complete as many rounds and reps as possible in 10-minutes of:

10 Air squats

9 Dumbbell snatches, right arm (50/35)

10 Push-ups

9 Dumbbell snatches, left arm (50/35)

 

For score

Click here to register for Support Your Local Box Fundraiser

You can register for free or donate.

 

Royal Huddleston Burpee Challenge:

Day 64

 

 

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