Conditioning: Partner WOD 15-minute AMRAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 50 Pull-ups 100 Sit-ups 50 Push-ups 100 Squats …rest 2 minutes, then… 5-minute AMRAP of: Max Calories Biked   For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current,...Read More

Conditioning: 300m run 15 Knees-2-Elbows 15 Kettlebell Push-ups 200m Run 20m Overhead Walking Lunges (55/45) 20m Burpee Broad Jumps 100m Run 5 Strict Pull-ups 5 Strict Handstand Push-ups   2 rounds for time   Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick one of the following and find a 1-rep...Read More

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 750m @ 80% 250m pace Rest 2:00 Row 600m @ 80%   For quality of pace and stroke control   Conditioning: WOD 1: 25 Pull-ups 50 Double Unders 2 rounds for time   …Rest 3 minutes WOD 2: 20 Calories Biked 20 Snatches (75/53)...Read More

Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   While working on pistols, perform: Max Long Jump 3 attempts   For Distance Strength & Conditioning: Part 1: Partner up*, then complete as many rounds and reps as possible in 9 minutes of: 60 Calories Rowed 40...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 4 Chest-2-Bar Pull-ups 10 Calories Rowed 8 Ring Push-ups 10 Calories Biked 12 Sit-up Slammers (12/8) @ 2m   For Score   Strength: Hang Power Clean 1-rep max Compare to Monday, 21 November 2016   Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined...Read More

Memorial Day fun with our MP/Vertical Family! Skill: Row 250m, All Out Rest 3 minutes, now… 2 rounds of: Row 500m, @ 80% 250m pace Rest 2:00   For quality of pace and stroke control   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees*...Read More

Memorial Day WOD – Remembering those that have sacrificed all MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. For those that performed “Murph” on Saturday, there will be another option posted at the gym.   Conditioning: 4-person Team...Read More

Strong work today everyone! MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend. Conditioning: Solo Option 1: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1...Read More

MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend. Conditioning: Partner up, then perform as many rounds and reps as possible in 9 minutes of: 3 Strict Pull-ups 6 Push-ups* 9 GHD...Read More

Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Biked*   2 rounds for time Compare to Friday, 29 May 2015 *Originally designed as a row   Strength: Front Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set...Read More