Conditioning: MPCF 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. Here is a video of Jason Khalipa, 2008 Games Champion, performing this WOD. Warning,...Read More
Endurance & Skill: Bike 600m Rest 2:00* 7 rounds for time *Perform 7 handstand push-ups during each of the rest periods. Core Work: Every minute on the minute for 12 minutes add 5 seconds to: Plank Hold (Start with 5 seconds hold, 55 seconds rest) Post results and experiences to...Read More
Strength & Conditioning: New 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,...Read More
Congratulations to Burris and Kristen Smith on tying the knot!! We are so happy for two of MP’s own starting this new adventure!! See you in two weeks! Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m For time Strength/Skill: Every minute...Read More
Ready for Liftoff! Strength & Conditioning: With a running clock, every minute on the minute perform 1 repetition of: Snatch, start at 25-30% 1-RM, adding (10/5) each round until failure …then, using the failed load, continue with: Clean, adding (10/5) each round until failure …then, using the failed load, continue with: Deadlift, adding (10/5)...Read More
Wednesday 0845 class is cancelled. Sorry for any inconvenience. Conditioning: Every 2 minutes on the minute for 12 minutes, perform one round of: 12/9 Calories biked 9 Front squats (45/33) 7 Shoulder Press (45/33) 5 Kettlebell Swings (72/53) Strength: Thrusters 7-rep max* For max load *No racks. Must squat clean into first...Read More
Online Judges Course: Click HERE Tuesday 0630 class is cancelled. Sorry for any inconvenience. Endurance Skill: Row Sprints 4 minutes for calories Rest 4 minutes 3 minutes for calories Rest 3 minutes 2 minutes for calories Rest 2 minutes 1 minute for calories Rest 1 minute 30 seconds for calories For total calories Conditioning:...Read More
2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE Strength: Hang Squat Clean 1-rep max Every 90 seconds, perform 1 rep. Start with an empty bar, No More Than 20% of 1RM HPC. Increase by 5% of HPC each round. Conditioning: “WOD 3” Row 250m 25 Snatches (75/53)...Read More
Conditioning: Calories Rowed GHD Sit-ups Power Cleans (135/93) Handstand Push-ups Zercher Sandbag Squats (70/40) 5 rounds for score Instructions: Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds,...Read More
