Happy Labor Day! MP Closed Team WOD at Vertical CrossFit @ 0930-1030 3-person team WOD* Buy-in: 150m Sled push (230/150)* …then… “Labor This” Run 400m* 60 Kettlebell Swings (53/35) 45 Pull-ups 30 Burpees 15 Handstand Push-ups   3 rounds for time *Equal work on each part. Sled drag to be performed by each member,...Read More

  Conditioning: Run 5K For Time Meet at north end of the LaFortune Golf Course parking lot at 0800.   Strength & Skill: Run 100m 1 Rope Climb (18/15′) Run 100m 5 Squat Cleans (95/63) Run 100m 1 Rope Climb (18/15′) Run 100m 4 Squat Cleans (115/73) Run 100m 1 Rope Climb (18/15′) Run 100m...Read More

Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: Master Qualifier 4 21-15-9 rep rounds of: Deadlifts (225/155) Box Jumps (24/20″) Handstand Push-ups   For Time Compare to Tuesday, 28 April 2015...Read More

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Wednesday, 13 August 2014 10:00 Cap   …Rest 5:00   Strength: Snatch Grip Deadlift 4 reps @ 25% 1RM DL 4 reps @ 35% 4 reps @ 45% 4 reps @ 55%   For Quality 12:00 Cap...Read More

Looks like the “Dirty Thirty” WOD won this battle. 😉   Strength: Clean 1-rep max Compare to Wednesday, 15 April 2015   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time Compare to Wednesday, 15...Read More

Happy 30th birthday to Grant “Muffin Man” Wilkins! Even at an early age, Grant was chasing the Ape. 🙂   Conditioning: “Dirty Thirty” 300m Run 10 Strict Pull-ups 10 Overhead Squats (115/75) 10 Knees-2-Elbows 200m Run 10 Strict Ring Dips 10 Double Kettlebell Thrusters (53/35) 10 GHD Sit-ups 100m Run 10 Handstand Push-ups 10 Hang...Read More

There will be class at 0900. Rhondamama will be controlling the wild bunch.   Skill Test: Max Rep Push-ups Max Rep V-ups   For Max Rep and Quality   Conditioning: 500m Row 9 Front Squats (50% Bodyweight) 12 Ring Dips 21 Box Jumps (20″)   3 Rounds For Time   Mobility: Overhead Distraction – 2:00/side...Read More

I saw this e-card a few days ago, and it made me think about all the PR’s people have been setting at MP these last few weeks! I am proud of each and every one of you! Ape Strong!! Reminder: There will not be a night class on Friday. Sorry for any inconvenience.   Strength/Skill:...Read More

Enjoyed having Angie dropping in for some WOD’s! Come back soon.   Conditioning: Partner WOD Tuesday 40 Burpee Box Over (20″) …then 2000m Row …then 40 Pull-ups 8 Squat Cleans (135/93) 30 Ring Dips 6 Squat Cleans (155/103) 20 Pull-ups 4 Squat Cleans (175/113) 10 Ring Dips 2 Squat Cleans (185/123) …then 200m Sprint x 4 …then 40...Read More

Fun times at Saturday’s “Bring a Friend” WOD!   Strength: Overhead Squat 1-rep max Compare to Monday, 06 April 2015   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 06 April 2015   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash –...Read More