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Tuesday, 23 April 2024

22 April 2024 by 2 Comments

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Conditioning:

2024 CrossFit Games Quarterfinals WOD 4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks (135/83)

…Rest 1 minute…

10 clean and jerks (185/123)

…Rest 1 minute…

10 clean and jerks (225/153)

…Rest 1 minute…

Max-reps clean and jerks in time remaining (245/163)

 

For score

 

Endurance:

400m Run

25/20 Cal ski

25/20 Cal bike

25/20 Cal row

 

2 Rounds for time

(16:00 cap)

 

 

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Filed Under: 11-15 min, 16-20 min, Bodyweight, CFE, CrossFit Games WOD, Lifting, Monostructural

Monday, 22 April 2024

21 April 2024 by 4 Comments

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Conditioning:

2024 CrossFit Games Quarterfinals WOD 3

3 rounds of:

10 Handstand push-ups

20 Toes-to-bar

…then without rest…

2 rounds of:

10 Strict handstand push-ups

5 Rope climbs (15′)

…then without rest…

1 round of:

10 Chest-to-wall handstand push-ups

20 Ring muscle-ups

 

For time

(15:00 cap)

 

Accessory:

12 Single Leg Kettlebell Crossover Deadlifts (6/6)

2:00 Rest

 

3 Sets for quality

*Weight each set can be increased based on feel or the same weight throughout all sets

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Skill

Friday, 19 April 2024

18 April 2024 by 6 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

“CrossFit Games 2024 Indy/Age Group Quarterfinals WOD 1”

1:00 Max reps snatches (135/83)

1:00 Max calories rowed

1:00 Max double dumbbell box step ups (2 x 50/35)(20″)

1:00 Rest

 

4 Rounds for max score

 

Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Low plank

0:30 Rest

0:30 Max reps v-ups

0:30 Rest

 

3 Rounds for quality

 

 

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Filed Under: 11-15 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, EMOM, Lifting, Skill, Strength/Speed

Monday, 18 March 2024

17 March 2024 by 4 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

10 Alternating dumbbell snatch (50/35)

15/12 Calories rowed

10 Burpees-over-rower

Rest 1:00

 

7 rounds for time

 

 

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Filed Under: 11-15 min, 16-20 min, 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 16 March 2024

15 March 2024 by 3 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Skill, Strength/Speed

Monday, 11 March 2024

10 March 2024 by 8 Comments

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

 

Option 2:

As many rounds and reps as possible in 20-minutes of the following:

10 Plate push-ups

15 GHD sit-ups

20 Wall-ball cleans (20/14)

25 Kettlebell swings (50/35)

300m Run

 

For score

(76 pts/rd – Each 50m run worth 1 pt.)

 

 

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Filed Under: 16-20 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural

Saturday, 09 March 2024

8 March 2024 by 1 Comment

Take the CrossFit  Judges Course HERE!

 

Conditioning:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

 

Post results and experiences to comments

 

Filed Under: 16-20 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural

Friday, 08 March 2024

7 March 2024 by 2 Comments

MP Masters eagerly watching the 24.2 announcement!!

Take the CrossFit  Judges Course HERE!

Option 1:

2024 CrossFit Games Open WOD 24.2

Complete s many rounds and reps as possible in 20-minutes of:

300m Row

10 Deadlifts (185/125)

50 Double unders

 

For score

Description and Standards can be found HERE

 

Option 2:

2024 CrossFit Games Open WOD 24.2 Strategy and Practice

Several options will be discussed at the gym for this option

 

Option 3:

Endurance:

2:00 Bike

2:00 Row

2:00 Ski

2:00 Rest

 

4 Rounds for quality and pacing

 

 

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Filed Under: 16-20 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural

Monday, 04 March 2024

3 March 2024 by 10 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25-minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

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Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, CrossFit Games WOD, Monostructural

Saturday, 02 March 2024

1 March 2024 by 3 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Conditioning:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD

Friday, 01 March 2024

29 February 2024 by 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Endurance:

Athlete’s choice…

Option 1:

Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 2:

Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 3:

Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 4:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, CFE, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Monostructural

Tuesday, 09 January 2023

8 January 2024 by 10 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

 

Conditioning:

CrossFit Games Open WOD 14.1

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

30 Double-unders

15 Power snatches (75/53)

 

For score

Compare to Saturday, 01 March 2014

 

…Rest 6-minutes and then…

 

Every minute on the minute, for 8 minutes, complete the following:

Odd minutes: 15 V-ups

Even minutes: One max set unbroken toes-to-bar

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, CrossFit Games WOD, EMOM, Gymnastics WOD, Lifting, Skill

Saturday, 28 October 2023

27 October 2023 by 1 Comment

Throwback with former MP’er Norka performing 20.2! We miss all the “faces”!

Join us today Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (2 x 50/35)

6 Toes-2-bar

24 Double unders

 

For score

Compare to Saturday, 19 October 2019

 

Accessory Work:

10 Single arm ring rows (right)

10 Single arm ring rows (left)

2:00 Rest

 

3 Rounds for quality

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill

Friday, 11 August 2023

10 August 2023 by 6 Comments

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!

Conditioning:

400m Run

8 Bar muscle-ups

16 Alternating dumbbell snatches (70/50)

 

3 Rounds for time

 

WOD inspired by the 2023 CrossFit Games “Helena”

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD
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