0630 class is cancelled for today.Sorry for any inconvenience. Conditioning: 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 400m Run 15 Overhead Squats 15 Hand-Release Push-ups 300m Run 9 Overhead Squats 9 Hand-Release Push-ups 200m Run For Time (10:00 cap) …Rest 8:00 from end of cap Partner up (co-ed if possible), and perform each of...Read More
Strength: Deadlift 4-4-4-4-4 For Max Load Conditioning: “Got the Runs” 600m Run 60 Slammers (12/8) 400m Run 40 Pull-ups 200m Run 20 Knees-2-Elbows 200m Run 40 Wall-Ball Push-ups 400m Run 60 Hollow Rocks 600m Run For Time Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold...Read More
Regular class time has been changed to 0800. Open gym is still at 1000. Option 1 will meet at the Memorial High School track at 0700. Options 2-4 will meet at the track at 0800. MPCF presents: “5th annual Burpee Mile” Option 1: Individual Complete 1 mile of Burpee Broad Jumps Option...Read More
Run route is almost complete! 🙂 Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand For Quality Conditioning: “Max it out” 4-minute max calories rowed 2-minute max rep Clean (155/103) 1-minute max rep Push-ups …Rest 4 minutes, and repeat For Score Compare...Read More
Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For Time Compare to Tuesday, 02 October 2012 Strength: Hang Power Clean 5 reps @ 50% 1RM Clean 3 reps @ 60% 1+ reps @ 70% For max reps at 70% Mobility: Lateral Opener...Read More
MP CrossFit’s very own Coach Christian, is leaving to be a college man! We have had lots of good times watching you grow up over the years. Come back soon. Stay out of trouble, be safe, and study hard. You will be missed. Skill: 20 Single Jump rope 20 Speed Skips 20 Double Unders...Read More
Strength: Jerk 5 reps at 55% 1RM 3 reps at 65% 1+ reps at 75% For max reps at 75% Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013 Mobility: Hip Capsule...Read More
Strength: Split Jerk 4-4-4-4-4 @ 60% 1RM Jerk* For Quality *After each set, perform 10 Kipping Pull-ups Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips For Score Flexibility: 10 Sit-up to Pike Hold Pike sit –...Read More