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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

Monday, 23 October 2023

22 October 2023 by 7 Comments

Join us this 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:

20/16 Calories ski erg

25-ft Single arm overhead dumbbell walking lunge (right) (70/50)

25-ft Single arm overhead dumbbell walking lunge (left) (70/50)

75-ft Handstand walk

100-ft Farmer carry (2 x 97/62) or D-ball carry (100/70)*

 

2 Rounds for time

 

…Rest 5-minutes and then…

 

15 Shuttle runs (50-ft, 25-ft down and back)

15 Hang dumbbell snatches (70/50)

75 Double-unders

75-ft Farmer carry (2 x 97/62) or D-ball carry (100/70)*

 

2 Rounds for time

*Athlete must alternate between farmer carry and d-ball carry each round

 

 

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Filed Under: 20+ min, Gymnastics WOD, Hybrid, Lifting, Monostructural, Skill

Wednesday, 18 October 2023

17 October 2023 by 5 Comments

Congratulation to MP’s Justin Carpenter and Brian Flynn for competing at Midwest Fall Classic! Ape Strong!

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

Partner WOD*

50 Double dumbbell box step overs (2 x 35/25)(24/20″) (Partner must hang from rig while other partner works)

50 Wall ball shots (20/14)(10/9′)(Partner must hold both dumbbells in suitcase hold while other partner works)

50 Double dumbbell hang clean and jerks (5 pull-ups from each athlete every time you break)

50 Double dumbbell deadlifts (5 pull-ups from each athlete every time you break)

20 Single-arm devil press (5 pull-ups from each athlete every time you break)

 

For time

(20-minute cap)

 

….Immediately into….

 

3:00 Max reps bar muscle ups (2 points each) or max reps burpee pull-ups (1 point each)

*Partners may split reps in the chipper and in the 3:00 max reps however they choose.

 

…Rest 5:00 and then…

 

In same partner group, perform

5-minute max calories biked

 

For score

 

 

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Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Partner WOD, Skill

Wednesday, 11 October 2023

10 October 2023 by 8 Comments

WOD in PINK today in support of Breast Cancer Awareness!

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

MPCF Board WOD

”Amanda”

9 – 7 – 5 rep rounds of:

Muscle-ups*

Squat snatches (135/93)

 

For time

(12:00 cap)

*Bar or ring muscle-ups, but ring muscle ups will take priority on MPCF board)

 

Strength:

Overhead squat

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 75%

1 @ 80%

6 @ 65%

6 @ 75%

 

For quality

 

 

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

Monday, 09 October 2023

8 October 2023 by 10 Comments

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

0:30 Max reps strict pull-ups

0:30 Rest

0:30 Max reps double dumbbell thrusters (2 x 35/25)

0:30 Rest

 

10 Rounds for total score

 

 

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

Tuesday, 03 October 2023

2 October 2023 by 4 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12/10 Calories biked/rowed/skied*

6 Chest-to-bar pull-ups

3 Squat snatches (155/103)

Rest 3:00

 

6 Rounds for total time

(30:00 cap)

*Athletes will switch between bike, row, and ski each round, performing two rounds of each

 

 

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

Monday, 02 October 2023

1 October 2023 by 8 Comments

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

MPCF Board WOD

“Nasty Girls”

50 Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)

 

3 rounds for time

Compare to Saturday, 11 December 2021

 

 

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Filed Under: 11-20 min, 6-10 min, Board WOD, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Tuesday, 26 September 2023

25 September 2023 by 5 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Endurance:

800/700m Ski

2400/2100m Bike

800/700m Row

Rest 3:00

 

2 rounds for total sprint time

 

Skill/Accessory:

Alternating Pistols

Advanced – 36 for time*

Intermediate – 30 for quality*

Beginner – 24 for quality*

 

*Appropriate levels:

Advanced able to do 10 unbroken relatively easy.

Intermediate able to do pistols, but not repeatedly.

Beginners should use the toughest progression they are able to do successfully.

 

 

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

Monday, 25 September 2023

24 September 2023 by 6 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Snatch Deadlift

5 @ 80% of 1-rm snatch

4 @ 90%

3 @ 100%

2 @ 105%

1 @110%

 

For quality

Conditioning:

Every 2:00 on the minute, perform one of the following movements, in order, for time:

15 Thrusters (135/93)

50-ft Handstand walk

15 Overhead squats (135/93)

50-ft Handstand walk

15 Thrusters (135/93)

 

For  total work time

 

 

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Filed Under: 6-10 min, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Strength/Speed

Friday, 22 September 2023

21 September 2023 by 8 Comments

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Gymnastics WOD, Lifting, Strength/Speed
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