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Saturday, 23 December 2023

22 December 2023 by 6 Comments

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec.

The normal schedule resumes on Wednesday.

Merry Christmas from MP CrossFit!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 24 December 2022

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Open Gym, Skill

Monday, 11 December 2023

10 December 2023 by 5 Comments

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience needed and everyone is welcome!

 

Skill:

0:30 Nose and toes handstand hold on wall*

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

3 Sets for quality

*Athlete may also choose to work freestanding handstand holds based on ability

 

Conditioning:

3 Burpee bar muscle-ups

12 Shuttle runs (25-ft down and back = 1 rep)

3 Burpee bar muscle-ups

3:00 Rest

 

5 Rounds for time

(30:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill

Saturday, 09 December 2023

8 December 2023 by 1 Comment

Join us today, Saturday, Dec 9th at 9 am for a FREE class!

Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Conditioning:

Partner WOD

Buy-in:

40 D-ball cleans (100/70)

 

…then…

10 rounds* for time of:

5 Handstand push-ups

5 Squat cleans (155/103)

5 Chest-to-bar pull-ups

5 Burpees-over-bar

 

…rest 5:00, then…

 Sell-out:

Max tonnage Bench press*

 

For time and score

*Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.

 

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Filed Under: 20+ min, Bring a Friend WOD, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Wednesday, 06 December 2023

5 December 2023 by 5 Comments

Join us this Saturday, Dec 9th at 9am for a FREE class!

Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!

 

Accessory Work:

Bulgarian Split Squat

8 reps (right leg)

8 reps (left leg)

2:00 rest

 

3 rounds for quality

*Athletes can choose the weight and increase load or remain the same each round.

 

Conditioning:

40 Wall ball shots (20/14)@(10/9′)

30 Pull-ups

30 Wall ball shots

20 Chest to bar pull-ups

20 Wall ball shots

10 Bar muscle-ups

 

For time

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill

Tuesday, 05 December 2023

4 December 2023 by 5 Comments

Join us this Saturday, Dec 9th at 9 am for a FREE class!

Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Skill:

Accessory/ Shoulder Warm-Up:

“Shoulder Blaster”

10 Side-lying shoulder flexion*

10 Side-lying shoulder adduction*

10 Side-lying external rotation*

 

2 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

Conditioning:

Complete as many rounds and reps as possible in 20-minutes of:

5-10-15-20-25…

Toes-to-bar/GHD sit-ups*

15 Overhead squats (95/63)

75 Double unders/Crossover single unders*

 

For score

*On odd rounds do T2B and double unders. On even rounds do GHD SU and crossovers.

 

 

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Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill

Monday, 04 December 2023

3 December 2023 by 4 Comments

Join us this Saturday, Dec 9th at 9am for a FREE class!

Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!

 

Conditioning:

15/12 Calories biked

12 Handstand push-ups

12 Deadlifts (225/153)

…Rest 3:00 and then…

15/12 Calories biked

4 Strict handstand push-ups

12 Deadlifts (225/153)

4 Strict handstand push-ups

…Rest 3:00…

 

2 Rounds for total time

 

 

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Filed Under: 20+ min, Couplet/Triplet, Gymnastics WOD, Lifting, Strength/Speed

Wednesday, 29 November 2023

28 November 2023 by 3 Comments

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Before his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

 

Conditioning:

MPCF Hero Board WOD 

“Josh”

21 Overhead squats (95/63)

42 Pull-ups

15 Overhead squats

30 Pull-ups

9 Overhead squats

18 Pull-ups

 

For Time

Compare to Friday, 09 July 2010

 

Strength:

3 Tempo Front Squat* @ 55%

3 Tempo Front Squat @ 60%

3 Tempo Front Squat @ 60-65%

1 Front squat @ 65%

1 Front squat @ 70%

1 Front squat @ 75%

1 Front squat @ 75-80%

 

For quality

*Tempo is 3 second decent, 3 second pause in bottom

 

 

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Filed Under: 11-15 min, 6-10 min, Board WOD, Couplet/Triplet, Gymnastics WOD, Hero WOD, Lifting

Saturday, 25 November 2023

24 November 2023 by 8 Comments

Join us TODAY for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

3 Rounds of:

8 Toes to bar

10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)

14/12 Calories row

 

…Rest 3:00 and then…

 

3 Rounds of:

8 Toes to bar

10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)

14/12 Calories bike

 

…Rest 3:00 and then…

 

3 Rounds of:

8 Toes to bar

10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other)

14/12 Calories ski

 

For time

 

 

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Filed Under: 20+ min, Couplet/Triplet, Gymnastics WOD, Monostructural

Wednesday, 22 November 2023

21 November 2023 by 4 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

*One person working at a time. Equal work required.

Compare to Saturday, 20 February 2021

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Team WOD

Saturday, 18 November 2023

17 November 2023 by 4 Comments

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

 

Conditioning:

As many reps as possible in 30-minutes of the following:

1 Round of “Cindy”*

1 Clean and jerk (155/103)

1 Round of “Cindy”*

2 Clean and jerk (155/103)

1 Round of “Cindy”*

3 Clean and jerk (155/103)

1 Round of “Cindy”*

4 Clean and jerk (155/103)

…etc, etc, etc…

 

For score

*1 Round of Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. Athletes continue to add 1 clean and jerk after each round of Cindy for the entirety of the AMRAP.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Strength/Speed

Friday, 17 November 2023

16 November 2023 by 5 Comments

Join us TODAY for a FREE class!

No experience needed and everyone is welcome!

 

Conditioning:

4 Rounds of:

7 Double dumbbell hang cleans (2 x 50/35)

7 Chest to bar pull-ups

7 Box jumps (24/20″)

 

For time

 

…Rest 3:00 and then…

 

4 Rounds of:

7 Double dumbbell shoulder to overhead (2 x 50/35)

7 Toes to bar

5 Shuttle runs (25-ft down and back = 1 rep)

 

For time

 

…Rest 3:00 and then…

 

4 Rounds of:

7 Double dumbbell hang clean and jerks (2 x 50/35)

4 Bar muscle-ups

7 Box jumps (24/20″)

 

For time

(30:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD

Tuesday, 31 October 2023

30 October 2023 by 5 Comments

Join us Friday, 03 Nov at any class time for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

No night class Tuesday, 31 October. Sorry for any inconvenience

 

Skill:

0:20 L-hang from bar

0:30 Rest

1 Wall walk + 6 Shoulder Touches

1:00 Rest

 

4 Sets for quality

 

Conditioning:

Partner WOD

“This is Halloween”

1031m Row

31 Box jumps (24″/20″)

31 Handstand push-ups

31 Cal assault bike

31 Kettlebell swings (70/53)

31 Wall ball cleans (20/14)

31 Push-ups

31 (x2) Double-unders

31 Kettlebell goblet squats (70/53)

31 Slammers (20/14)

31 Devil presses (2×50/35)

 

For time

Compare to Saturday, 31 October 2020

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Partner WOD, Skill

Monday, 30 October 2023

29 October 2023 by 5 Comments

Thank you so much to all our Fall Festivus volunteers!

Join us Friday, 03 Nov at any class time for a FREE workout!

No fitness experience needed and everyone welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Strength:

High Hang Power Snatch

3 @ 55%

2 @ 65%

1 @ 75%

3 @ 65%

2 @ 75%

1 @ 80%

1 @ 80%+

 

For quality

 

Conditioning:

With a 2:30 clock, perform the following:

10 Handstand push-ups OR 4 wall walks

15/12 Calories biked

Max reps power snatches (athlete chooses weight)*

…then 1:30 Rest

 

4 Rounds for total tonnage on snatches

*Weight remain the same through all rounds. Must be more than 40% 1-rm, and standard bumper plates must be used.

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 28 October 2023

27 October 2023 by 1 Comment

Throwback with former MP’er Norka performing 20.2! We miss all the “faces”!

Join us today Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (2 x 50/35)

6 Toes-2-bar

24 Double unders

 

For score

Compare to Saturday, 19 October 2019

 

Accessory Work:

10 Single arm ring rows (right)

10 Single arm ring rows (left)

2:00 Rest

 

3 Rounds for quality

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill
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