Wednesday, 18 May 2022

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Conditioning:

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

5 Devils press (2x 50/35)

10 Wall-ball shots (20/14)@(10/9′)

15/12 Calories biked

 

For score

 

Strength:

Shoulder Press

1-rep max

 

For max load

 

Conditioning 2:

30 Single-unders

10 Toes-to-bar

 

3 Rounds for time

(6:00 cap)

 

Tuesday, 17 May 2022

0630 class is canceled this Tuesday and Friday. Sorry for any inconvenience.

Get your MP spring/summer gear here!

 

Conditioning:

75′-50′-25′ Handstand walk

12-10-8 Clean and jerk (135/93)

10-8-6 Ring dips

 

For time

(12:00 cap)

 

…Rest 3 minutes* then…

 

8 Deadlifts (275/183)

16 Slammers (12/8)@(2m)

30/24 Calories rowed

 

3 rounds for time

(15:00 cap)

*If athlete completes first triplet in under 12 minutes they get additional rest until the 15 minute mark

 

 

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Monday, 16 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 27 August 2021

 

Skill:

0:30 Max strict pull-ups

0:30 Rest

1:00 Max strict pull-ups

1:00 Rest

 

2 Rounds for quality and max reps

 

 

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Monday, 09 May 2022

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

Get your MP spring/summer gear here!

Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

2 rounds for score

 

Strength:

Front Squat

1-rep max

 

For max load

Compare to Friday, 26 February 2021

 

 

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Saturday, 07 May 2022

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Accessory Work:

1:00 Max reps banded strict pull-ups

1:00 Rest

1:00 Max reps ring rows

1:00 Rest

 

2 Rounds for max reps

 

Conditioning:

Partner WOD, equal work required

20 Power snatch (115/73)

20 Toes-to-bar

20 Handstand push-ups

18 Power snatch (115/73)

18 Toes-to-bar

18 Handstand push-ups

16 Power snatch (115/73)

16 Toes to bar

16 Handstand push-ups

 

…Rest 3:00 then…

 

12 Overhead squats (135/93)

120 Double-unders

8 Overhead squats (135/93)

80 Double-unders

6 Overhead squats (135/93)

60 Double-unders

 

For time

(22:00 cap)

 

 

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Friday, 06 May 2022

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Conditioning:

Complete (40/32) reps in 4-minutes of:

1:00 max calories biked

Hand-over-hand sled pull* (90/70)

Rest remaining time

 

2 rounds for total work time

*Perform remaining reps in 5-ft segments. Each segment equals 1 rep

 

…Directly into…

 

Complete (40/32) reps in 4-minutes of:

1:00 max calories row

D-ball cleans (100/70)*

Rest remaining time

 

2 rounds for total work time

*One clean equals one rep

 

Strength/Skill:

At 70% of your 1-rm snatch, perform the following:

1 Lift off to a 2 sec pause above knee

1 Lift off to a 2 sec pause at “drop” position

1 Power snatch

1 Snatch

 

4 sets for quality

 

 

Post results and experience to comments

 

Monday, 02 May 2022

 

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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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Saturday, 23 April 2022

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 5

50 Calories rowed

15 Handstand push-ups

50 Double-unders

 

3 Rounds for time

 

 

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Wednesday, 20 April 2022

Get your MP spring/summer apparel HERE !

Online store closing tomorrow, April 21st!

 

Skill:

0:30 Max rep strict pull-ups

1:00 Rest

 

7 rounds for highest round and total reps

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (175/113)

8 Burpees-over-bar

12 Box overs (24/20”)

 

For score

 

 

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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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Monday, 11 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start TODAY!!

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

 

Conditioning:

Partner WOD*

27 Thrusters (95/63)

21 Chest-to-bar pull-ups

15 Thrusters (135/93)

9 Bar muscle-ups

 

For time

(15:00 cap)

*Partner A completes full workout (max 7:30), then tags Partner B who completes full workout. Partners can adjust weights for each other.

 

…Rest 5:00 then…

 

Partner A completes 2:00 max calories bike/row*

Partner B completes 2:00 max calories bike/row*

 

For total calories
*One partner must row, and the other bike

 

Skill Work:

Plate push-ups

Advanced: 10/8 reps

Intermediate: 8/6 reps

Beginner: 6/4 reps

If performing box push-ups, athlete performs 10/8 per round

 

3 Sets for quality of positions

 

 

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Wednesday, 06 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

Buy-in:

500m Row

For time

 

…rest 4-minutes, then…

12 Burpees-over-bar

6 Thrusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 4-minutes, then…

Sell-out:

1000m Bike

For time

 

 

Strength:

Pause Front Squats

4 @ 45% 1-rm

4 @ 55%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 75%

 

For quality

 

 

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Friday, 01 April 2022

 

Conditioning:

Partner WOD

Complete as many reps* as possible in 3:00 of:

40′ Handstand walk (together)

12 Synchronized toes-to-bar

Max rep squat snatches* (115/78) in remaining time

1:00 Rest between rounds

 

*Complete above AMRAP until partners have completed 50 squat snatches

For time

(19:00 cap)

 

Accessory Work:

10 Banded hip thrusts

0:30 GHD back extension hold

1:00 Rest

 

3 Sets for quality

 

 

Post results and experiences to comments