Monday, 02 May 2022

 

Get your MP spring/summer gear here!

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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Monday, 18 April 2022

Get your MP spring/summer apparel HERE !

Online store closing April 21st!

 

Conditioning:

E2MOM for 10 Minutes:

12/9 Calories rowed

9 Sumo deadlift high pull (75/53)*

7 Front squats (75/53)*

5 Kettlebell swings (72/53)*

 

For score
*Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.

 

Strength:

1-rep max Clean

 

For max load

Compare to Friday, 16 April 2021

 

 

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Saturday, 02 April 2022

Conditioning:

Every minute on the minute for 5 minutes perform:

6 Double dumbbell front squats (2x 50/35)

6 Dumbbell facing burpees

 

…Rest 2:00 then…

 

Every minute on the minute for 7 minutes perform:

3 Power cleans (135/93)

3 Bar muscle-ups

 

For completion

 

Strength:

Every 2:00 on the minute perform:

1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk

Start at 40% of 1-RM clean and jerk, increase each set by 10%

5 Sets for quality

 

 

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Monday, 21 March 2022

 

Conditioning/Skill:

Every minute on the minute for 8 minutes, perform:

Odd minutes: 15 GHD Sit-ups

Even minutes: 2 Rope climbs

 

For quality and completion

 

…rest 4-minutes, then…

Complete as many rounds and reps as possible in 8-minutes of:

12/10 Calories biked

10 Wall-ball shots (20/14) @ (10/9′)

8 Power Cleans (95/63)

10 Kettlebell swings (53/35)

12/10 Calories Rowed

 

For score

 

 

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Wednesday, 09 March 2022

Please sign up for Saturday’s WOD.

Bring your homemade muffins for the Golden Gorilla contest!

Conditioning:

Every minute on the minute, perform:

Minutes 1,4,7,10: 15 Toes-2-bar*

Minutes 2,5,8,11: 10 Power snatches (95/63)

Minutes 3,6,9,12: 30 Double unders

…rest 5:00, then…

Minutes 1,4,7,10: 4 Bar muscle-ups*

Minutes 2,5,8,11: 10 Thrusters (95/63)

Minutes 3,6,9,12: 30 Double unders

 

For quality and rep completion

*Scaled variations will be noted at the gym

 

 

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Wednesday, 02 March 2022

Conditioning:

Every minute on the minute for 20 minutes:

1- 50-ft Sandbag drag (125/85)

2- 4 Bar muscle-ups

3- 5 Power cleans (155/103)

4- 15/12 Cal ski

5- Rest

 

Strength:

Front Squat

11 @ 35% 1-RM

10 @ 45%

9 @ 55%

8 @ 65%

7 @ 75%

 

For quality of position

 

 

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Wednesday, 02 February 2022

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

 

Skill:

Ring muscle-up

5 Ring dips into 0:15 ring support hold

0:30 Rest

5 False grip ring rows

0:30 Rest

 

3 Rounds for quality

Conditioning:

Every 2 minutes on the minute, for 24 minutes, alternate between the following:

1: 1 Round of “Cindy”*

2: Max calories on rower/ski erg/bike**

 

For score of total calories

*1 round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 squats

**Athlete must rotate each round between the rower, ski erg, and bike

 

 

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Tuesday, 18 January 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Endurance:

In 2:00 perform…

15/12 Cal bike

Max rep alternating dumbbell snatches (50/35) in remaining time

Rest 90 seconds

In 2:00 perform…

15/12 Cal row

Max rep burpees-over-rower in remaining time

Rest 90 seconds

In 2:00 perform…

15/12 Cal ski

Max rep high-lows* in remaining time

Rest 90 seconds

 

2 rounds for total max reps

*High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.

 

Strength:

Jerk

9 reps @ 35%

8 reps @ 45%

7 reps @ 55%

6 reps @ 65%

5 reps @ 75%

5 reps @ 75%

5 reps @ 75%

 

For quality

 

 

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Friday, 10 December 2021

Join us tonight at 1800 for our Christmas Party potluck!

 1730 class cancelled tonight

 

Skill:

Bike transition work, exact direction given at gym during class

 

Conditioning:

In 3:00 minutes, perform the following:

 

20 Toes-to-bar

10 Power snatches (125/83)

Max calories rowed in remaining time

 

4 Rounds for total calories, rest 2:00 between rounds

 

 

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Monday, 22 November 2021

Important notice for Thanksgiving week: Class are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). 

 

Conditioning:

Every minute on the minute for 12 minutes*:

Minutes 1, 4, 7, and 10: 12 Wall-ball cleans (20/14)

Minutes 2, 5, 8, and 11: 8 Chest-to-bar pull-ups

Minutes 3, 6, 9, and 12: 4 Strict handstand push-ups

…Rest 2 minutes then…

Death by kettlebell swings in 6-minutes:

On go, perform 3 Kettlebell swings on minute 1 (72/53), then rest. Increase by 3 reps every minute for 5-minutes. Then on the final minute, perform max reps.

 

For score*

* score equals final set of max reps, minus any reps not successfully performed in the first 5 minutes

 

Strength:

Back Squat

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

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Monday, 18 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

EMOM for 5:00 perform:

200/150m Row Sprint

Or…

400/300m Bike Sprint

 

Post fastest and slowest time

 

…Rest 10:00, then…

14 Plate-facing burpees (55# plate)

14 Half tacos

14 Alternating DB clean & jerk (50/35)

14 Alternating Lunges

Row 500m

 

3 rounds for time

 

 

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Friday, 15 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can fail to complete the specified number of thrusters before the start of the next minute.

Compare to Friday, 16 October 2020

 

 

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Wednesday, 22 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (115/73)

Even  minutes: 0:30 Max chest to bar pullups

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (75/53))

Even  minutes: 0:30 Max chin over bar pullups

 

For score

 

Accessory:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.

 

 

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Tuesday, 21 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Endurance:

Assault bike 2400m

Rest 2:00

Row 1000m

Rest 2:00

Run 800m

Rest 2:00

Assault bike 1200m

Rest 1:00

Row 500m

Rest 1:00

Run 400m

 

For time

 

Strength/Skill:

Every minute on the minute, for 5:00, perform:

6/3 “Perfect” push-up, adding 2 push-up each minute*

 

For quality and total reps

*Start at 6/3 on minute 1, 8/5 on minute 2, 10/7 on minute 3, and so on. On last minute, 5, perform max reps.

 

rest 2:00, then…

Every minute on the minute, for 5:00, perform:

3 Sit-up, adding 4 sit-ups each minute*

For quality and total reps

*On last minute, 5, perform max reps.

 

 

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