MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Compare to Saturday, 26 May 2018 Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it. ...Read More
In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018,...Read More
Conditioning: Oklahoma City Bombing Memorial WOD “The Oklahoma Standard” In teams of 3-4, perform 4 rounds of: 19 Synchro Plate lunges (45/35) 19 Synchro push-ups 95 Wall-ball shots (20/14) @ (10/9′) …then… 171 Burpee box jumps (20″) For time Royal Huddleston Burpee Challenge: Day 84 Post results and experiences to...Read More
Bike Sprints: Partner up 2 x 400m* 2 x 600m 2 x 800m 2 x 600m 2 x 400m For Time *one sprint each partner at each distance Conditioning: HERO WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups...Read More
These are the names of many of the victims of 9/11. We will never forget! 0630 class is cancelled this Tuesday. Sorry for any inconvenience. Conditioning: 9/11 Memorial WOD 2001m Row/Run 11 Thrusters (125/85) 11 Burpee Chest-2-Bar Pull-ups 11 Power Cleans (175/120) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toes-2-Bar 11 Deadlifts (170/120)...Read More
Strength: Shoulder Press 3-rep max (12:00 cap) Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run For Time Compare to Thursday, 02 June 2011 Flexibility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Posterior Chain Floss – 1:30/side Post max load, time, and experiences to commentsRead More
MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend. Memorial Day WOD Option 1: MPCF Board WOD “Trevor” As a 4-person team*, complete the following: 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Squats For...Read More
MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend. Conditioning: Option 1: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Compare to Saturday, 28...Read More
Row Skill: 8 x 250m at 85-90% 500m pace AND at 26-28 s/m, 45 seconds rest of easy rowing For total sprint meters Conditioning: “The Real One” Complete as many rounds as possible in 15 minutes of: 1 Ring Muscle-up 6 Squats 7 T-push-ups 2 Thrusters (135/95) For Score Compare to...Read More
