Skill: Speed Skips 4 x 30 seconds Max reps each set Rest 2:00 between rounds with 15 seconds of seated shoulder flexion between sets For Score   Conditioning: MPCF Board WOD “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pull-ups   For Time Compare to Monday, 19 May 2014   Flexibility: First Rib Mobilization Overhead Distraction...Read More

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂   KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s...Read More

Thank you to all the Veterans that have sacrificed. Happy Veteran’s Day 2019! (Thank you for the flowers MP family)   Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.5 Partitioned any way: 40 Muscle-ups 80-cal Row 120 Wall-ball shots (20/14) @ (10/9′)   For time (20:00 cap) Standards, description, and scaled options, click HERE  ...Read More

  General Warm-up: Run 400/Row 500 2 rounds of: 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Ring rows 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 40 second D-ball rock 20m One-arm farmers carry/per arm 15 Box jumps (every 5 increase height) 10 Handstand push-ups   Conditioning: Option 1: 2020 CrossFit...Read More

  Conditioning: 2020 CrossFit Games Open WOD 20.4 30 Box jumps (24/20”)* 15 Clean and jerks (95/65)* 30 Box jumps 15 Clean and jerks (135/85) 30 Box jumps 10 Clean and jerks (185/115) 30 Alternating Pistols* 10 Clean and jerks (225/145) 30 Alternating Pistols 5 Clean and jerks (275/175) 30 Alternating Pistols 5 Clean and...Read More

  Conditioning: Option 1: 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 (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time Compare to Wednesday, 16 March 2016   (Games WOD calls for...Read More

  Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap) If you are registered, don’t forget to post score to Games site   Option 2:...Read More

Conditioning: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap)     Post results and experiences to comments If you are registered, don’t forget to post score to...Read More

  Conditioning: Option 1: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows   7 rounds for time   Option 2*: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (205/155) Handstand push-ups …then… 21 Deadlifts (315/225) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts...Read More

  General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.2 Complete as many rounds and reps as possible in...Read More