Fun times with MP family and friends! Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-rep max for complete series For Max Load Compare to Friday, 02 January 2015 Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83) For Time Compare to Friday,...Read More
Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday. Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103) …Rest 7 minutes Perform for time, with a 5:00 cap: 50 Double Unders 40...Read More
Skill: Rower Stroke Work 10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster...Read More
2015 MP Christmas Party Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015 Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds For Score *Up to 75%...Read More
Conditioning: KO in the OK II Scaled WOD 1 With a running clock for 15 minutes: 0:00-7:00: 3 women – AMRAP* 30 Kettlebell Swings (53/35) 40 Thrusters (95/65) 50 Pull-ups 3 men – Bike Accumulate as many calories as possible in 7 minutes 7:00-8:00: All athletes rest 8:00-15:00: Switch (men will perform...Read More
Congrats to MP CrossFit’s Bradley and Courtnie. He asked, and she was crazy enough to say YES! 🙂 Skill Work: Pick 1-3 skills on the “Skill Sheets” Practice for 15 minutes Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters weight (235/155) Compare to Friday,...Read More
Strength WOD: Back Squat 1-rep max Compare to Wednesday, 12 August 2015 Speed WOD: With a continuous running clock, perform the following every minute on the minute. Add 1 rep of each every minute until unable to complete within the minute. Deadlifts Hang Cleans Shoulder to Overhead For Score Compare to Saturday,...Read More
“D, get up! We can run 3 down and backs before they get back with the kayaks.” “T, why do we want to do that? Aren’t we done with the WOD?” “Just for the fun of it D!” Skill: Practice for 12-minutes on: Turkish Get up 5 reps/side Increase weight as you are able, and/or...Read More
Strength & Conditioning: Fittest in the OK WOD 2 (This WOD will be a 2 parts, with a continuous running clock) Part 1: Complete the following complex for max load in 5 minutes: 1 Clean + 1 Thruster + 1 Jerk* …then… Part 2: 4:00 AMRAP Squat Clean Thrusters (115/75)* For...Read More
