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Friday, 29 April 2022

28 April 2022 by 8 Comments

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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Filed Under: 6-10 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Skill, Strength/Speed

Saturday, 23 April 2022

22 April 2022 by 4 Comments

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

Friday, 22 April 2022

21 April 2022 by 10 Comments

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 2

50 Overhead squats (95/63)

40 Bar-facing-burpees

40 Alternating stationary back rack lunges (95/63)

30 Bar-facing burpees

30 Cleans (95/63)

20 Bar-facing-burpees

20 Alternating pistols

10 Muscle-ups

 

For time

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, CrossFit Games WOD, Gymnastics WOD, Lifting, Skill, Strength/Speed

Saturday, 26 March 2022

25 March 2022 by 2 Comments

 

Conditioning:

2022 CrossFit Games Individual Quarterfinals WOD 3

8-16-24-32-24-16-8 Wall ball shots (20/14)@(10′)

4-8-12-16-12-8-4 Shuttle runs*

1-2-3-4-3-2-1 Rope climbs**

For time

(Quarterfinal cap is 25:00, In-gym cap 30:00)

 

*25′ down and back equals one shuttle run

**If athlete isn’t performing Rx rope climbs, scale to the following:

3-6-9-12-9-6-3 Strict pull-ups

 

 

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Filed Under: Competition WOD, CrossFit Games WOD

Monday, 14 March 2022

13 March 2022 by 1 Comment

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

 

Conditioning:

Option 1:

100m Sprint

20 Wall-ball shots (20/14)@(10/9′)

5 Deadlifts (275/183)

2:00 Rest

 

5 Rounds for total time

 

Option 2:

2022 CrossFit Games Open WOD 22.3

21 Pull-ups

42 Double-unders

21 Thrusters (95/65)

18 Chest-to-bar pull-ups

36 Double-unders

18 Thrusters (115/75)

15 Bar Muscle-Ups

30 Double-unders

15 Thrusters (135/85)

 

For time

(12:00 cap)

For masters/scaled options click here

 

 

 

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Filed Under: 11-15 min, 20+ min, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Strength/Speed

Saturday, 12 March 2022

11 March 2022 by 4 Comments

Bring your homemade muffins for the Golden Gorilla contest!

 

Conditioning:

2022 CrossFit Games Open WOD 22.3

21 Pull-ups

42 Double-unders

21 Thrusters (95/65)

18 Chest-to-bar pull-ups

36 Double-unders

18 Thrusters (115/75)

15 Bar Muscle-Ups

30 Double-unders

15 Thrusters (135/85)

 

For time

(12:00 cap)

For masters/scaled options click here

 

 

 

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Filed Under: 11-15 min, Chipper, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Strength/Speed

Monday, 07 March 2022

6 March 2022 by 3 Comments

Please sign up for Saturday’s WOD.

Bring your homemade muffins for the Golden Gorilla contest!

 

Option 1:

4 rounds for time:

25/20 Calories ski/bike*

25/20 Calories row

Rest 1:1 between rounds*

 

*Alternate between bike and ski each round. During rest, perform 10 Power Clean & Jerks (135/93)

 

Option 2:

2022 CrossFit Games Open WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlifts (225/155)

Bar-facing burpees

 

For time

(10:00 cap)

*For movement standards and scaling/masters options click here

 

 

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Filed Under: 20+ min, 6-10 min, AMRAP, Bodyweight, CFE, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Lifting, Monostructural, Strength/Speed

Saturday, 05 March 2022

4 March 2022 by 4 Comments

2022 CrossFit Games Open WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlifts (225/155)

Bar-facing burpees

 

For time

(10:00 cap)

*For movement standards and scaling/masters options click here

 

 

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Filed Under: 6-10 min, Couplet/Triplet, CrossFit Games WOD, Lifting, Strength/Speed

Friday, 04 March 2022

3 March 2022 by 3 Comments

MP’s tiniest Apes tackling 22.1!

 

Option 1:

Endurance:

2:00 Row for calories

200m Run

1:00 Rest

2:00 Bike for calories

200m Run

1:00 Rest

2:00 Ski for calories

200m Run

1:00 Rest

3:00 Row for calories

300m Run

1:00 Rest

3:00 Bike for calories

300m Run

1:00 Rest

3:00 Ski for calories

300m Run

 

For time and max calories

(35:00 cap)

 

Option 2:

2022 CrossFit Games Open WOD 22.2*

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlifts (225/155)

Bar-facing burpees

 

For time

(10:00 cap)

*For movement standards and scaling/masters options click here

 

Option 3:

Practice movements, transitions, and strategies for CrossFit Games Open WOD 22.2

Practice options will be posted at the gym.

 

 

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Filed Under: 20+ min, CFE, CrossFit Games WOD

Monday, 28 February 2022

27 February 2022 by 8 Comments

MPCF, where we train so hard the power goes out! 🙂

LAST DAY!! 2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

Option 1:

750m Row

25 GHD sit-ups

50-ft Weighted walking lunges (45/35)

25 Pull-ups

50-ft Weighted walking lunges (45/35)

500m Ski

25 Kettlebell swings (72/53)

50 High-lows

25 Kettlebell goblet squats (72/53)

25 Cal bike

 

For time

 

Option 2:

Conditioning:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

*For scaling and masters standards click here

 

 

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

Saturday, 26 February 2022

25 February 2022 by 9 Comments

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

2022 CrossFit Games Open WOD 22.1

As many rounds and reps as possible in 15 minutes of the following:

3 Wall-walks

12 Alternating dumbbell snatches (50/35)

15 Box jump overs (24/20″)

 

For score

*For scaling and masters standards click here

 

 

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

Tuesday, 01 February 2022

31 January 2022 by 10 Comments

2014 Flashback!

Ladies, join us this Saturday evening at 5:30pm for Galentines!

 

Conditioning:

CrossFit Games Open WOD 14.4

Complete as many rounds as possible in 14 minutes of:

60 Calorie Row

50 Toes-2-Bar

40 Wall-Ball Shots (20/14) @ (10/9′)

30 Cleans (135/93)

20 Muscle-ups

 

For score

Compare to Saturday, 22 March 2014

 

 

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Filed Under: 11-20 min, 20+ min, Chipper, CrossFit Games WOD, Gymnastics WOD, Lifting, Skill, Strength/Speed

Monday, 24 January 2022

23 January 2022 by 4 Comments

Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed!

Skill/Accessory Work:

Perfect push-ups

5 slow and controlled reps

1:00 rest

 

4 Rounds for quality of body positioning

 

Conditioning:

2015 CrossFit Games Open WOD 15.5

27-21-15-9 rep rounds of:

Calories Rowed

Thrusters (95/65)

 

For time

Compare to Saturday, 28 March 2015

 

 

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Filed Under: 11-15 min, Couplet/Triplet, CrossFit Games WOD, Lifting, Skill

Saturday, 22 January 2022

21 January 2022 by 2 Comments

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

2017 CrossFit Games Open WOD 17.2

Complete as many rounds and reps as possible in 12-minutes of:

2 rounds of:

50′ Weighted Walking Lunges

16 Toes-2-Bar

8 Double dumbbell Power Cleans (50/35)

…then…

2 rounds of:

50′ Weighted Walking Lunges

16 Bar Muscle-ups

8 Double dumbbell Power Cleans (50/35)

…now repeat, alternating between Toes-2-Bar and Muscle-ups every 2 rounds

 

For Score

Compare to Saturday, 04 March 2017

 

Strength:

Back Squat

11 reps @ 35%

10 reps @ 45%

9 reps @ 55%

8 reps @ 65%

7 reps @ 75%

7 reps @ 75%

7 reps @ 75%

 

For quality*

*Each set must be connected reps

 

 

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Filed Under: 11-15 min, AMRAP, CrossFit Games WOD, Gymnastics WOD, Lifting
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