MP CrossFit’s very own Coach Christian, is leaving to be a college man! We have had lots of good times watching you grow up over the years. Come back soon. Stay out of trouble, be safe, and study hard. You will be missed.   Skill: 20 Single Jump rope 20 Speed Skips 20 Double Unders...Read More

  Strength: Jerk 5   reps  at 55% 1RM 3   reps  at 65% 1+ reps at 75%   For max reps at 75%     Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013     Mobility: Hip Capsule...Read More

  Skill: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set   For Quality     Conditioning: MFFL 1.5 “Lift, Over & Under” 10 Deadlifts (305/225) 15 Bar-Facing Burpees 50 Double Unders   3 rounds for time     Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for...Read More

MP CrossFitters representing during the benefit WOD on Saturday   Conditioning: “Bring Back the 50’s, Again & Again” 50 Calories Rowed 50 Unanchored Sit-ups 50 Lunges   5 rounds for time WOD courtesy of mastersfunctionalfitnessleague.com     Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More

  Skill: Handstand Hold 5 x 30 seconds Perform 50 Speed Skips after each hold   For Quality     Conditioning: 21-15-9 rep rounds of: Kettlebell Swings (70/53) Handstand Push-ups Burpees Run 200m   For Time     Flexibility: Hold Couch Stretch, 2:00/leg Hold right leg split, 2:00 Hold left leg split, 2:00 Hold Couch...Read More

  Strength: Hang Clean to 3 Front Squats   For Max Load     Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 5 Hand-Release Push-ups 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Box Overs (24/20″)  ...Read More

Congratulations to 4-time Games Champion Rich Froning, and Camille Leblanc-Bazinet for winning the titles “Fittest Man” and “Fittest Woman” on Earth! Strong Work!   Skill: 10 Pause Overhead Squats (45/33) 50 Double Unders Rest 2:00   3 rounds for quality     Conditioning: 2K Row   For Time     Flexibility: 2 rounds: 10 Sit-up to...Read More

  Skill: Max Hold L-sit   For Time     Conditioning: “Chelsea” Every minute on the minute for 30 minutes*: 5 Pull-ups 10 Push-ups 15 Squats   For Score *On the last minute, if you successfully make 30 rounds, perform as many rounds as possible     Flexibility: Hold middle splits for 2 minutes 20...Read More

    Skill Test: Max Vertical Jump* *a one-step take off is allowed   For Max Height     Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time     Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack –...Read More

  Skill Test: Max Rep Push-ups Max Rep V-ups   For Max Rep and Quality     Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time     Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to...Read More