Monday, 05 September 2022

Happy Labor Day!

Join us today, September 5th at 0900! Everyone welcome!

This will be the ONLY class time today. Regular schedule resumes Tuesday.

 

Conditioning:

3-person Team WOD*

“12 Labors of MP”

144 Calories biked

144 Stationary barbell lunges (95/63)

144 Pull-ups

144 Double unders

144 Bar-over-burpees

144 Handstand push-ups

144 Kettlebell swings (53/35)

144 Calories rowed

144 Single unders

144 Hang squat cleans (95/63)

144 Calories skied

144 Sit-ups

 

For time

*Equal work, one working at a time

 

 

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Monday, 04 July 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Monday, 30 May 2022

“SP5 Joseph C. Lupo”

US Army veteran, SP5 Joseph C. Lupo, was born on May 18, 1943. During operations in Vietnam, SP5 Lupo was killed in action when the medic truck he was in struck a 500lb enemy booby trap (IED) on August 26, 1967.

The cash-in signifies the year when SP5 Lupo was born, and the cash-out signified the year when he was killed in action.

Join us TODAY at 0930 for a WOD and potluck lunch after! Everyone is invited! 

 

Conditioning:

Hero WOD (with a partner)*

“LUPO”

Buy-in:

1,943m Row

…then…

100 Wall-ball shots (20/14) @ (10/9′)

90 Deadlifts (135/93)

80 Barbell push-ups

70 Box jumps (24/20″)

60 Toes-2-bar

50 Burpees-over-bar

40 Power cleans (135/93)

30 Shoulder-2-overhead (135/93)

20 Alternating stationary lunges (135/93)

10 Thruster (135/93)

…then…

Sell-out:

1,967m Row

 

For time

*Equal work required. Some exercises have been slightly modified for standardization, and MP maximization.

 

 

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Monday, 17 January 2022

2022 CrossFit Games Open Registration CLICK HERE

CrossFit Judges course CLICK HERE

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 18 January 2021

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

 

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Saturday, 01 January 2021

Happy New Year from all the coaches at MP CrossFit!!

 

Conditioning:

Partner WOD*

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

20 Alternating dumbbell snatches (50/35)

22 Box jump overs (20″)

20 Burpees

22 Toes-2-bar

 

For score

 

…rest 5-minutes, then…

Complete as many reps as possible in 6-minutes of:

Wall-walks*

 

For score

 

…rest 5-minutes, then team up with another partner group and…

125 Calories rowed

120 Calories biked

120 Calories skied

 

For time

*All exercises are equal work required (except wall walks), one at a time working, and tag between exercises.

 

 

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Friday, 31 December 2021

Class time is at 0900 only today

Normal schedule resumes tomorrow

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Friday, 01 January 2021

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

Weight on snatch should be between 75-85% 1RM. Weight on Back squat should be between 60-70% 1RM BSQ. No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Friday, 24 December 2021

0900 and 1200 classes only today

We will be closed Saturday in observance of Christmas Day

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, 21 December 2019

 

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

 

 

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Friday, 26 November 2021

Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time.

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 29 November 2019

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Wednesday, 24 November 2021

Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time.

 

Conditioning:

“Give Thanks!”

50/40 Calories Rowed

…then…

2 rounds of:

50 Sledge Swings (10/8)

25 Pull-up

25/20 Calories Biked

20 Alternating Dumbbell Snatches (50/35)

40 Box Overs (24/20”)

…then…

40 Burpees

 

For Time

Compare to Tuesday, 20 November 2018

 

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Wednesday, 10 November 2021

In honor of Veteran’s Day tomorrow, November 11,

choose one of the following Hero WOD’s:

McGee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

 

Hero WOD “McGee”

As many rounds as possible in 30 minutes of:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (30/24″)

 

For score

 

 

Hero WOD “Tillman”

7 rounds of:

7 Deadlifts (315/205)

200m Sprint

15 Pull-ups

45 seconds rest

 

For time

 

 

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Friday, 29 October 2021

 

Conditioning:

Partner WOD, equal work required

 

10 Pull-ups

31 Wall ball shots (20/14)@(10/9)

10 Power snatches (95/63)

31 Kettlebell swings (53/35)

10 Toes to bar

300m Run (together)

 

4 Rounds for time

 

 

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Monday, 06 September 2021

We will have one class time today at 0930.

Join us this Wednesday for a FREE class!

Conditioning:

“Laboring Through 2021”

3-person Team WOD

As many rounds as possible in 2021 seconds of:

9 Wall-ball shots (20/14)@(10/9)

10 Dumbbell snatches (50/35)

9 Box jump overs (20″)

10 Half-tacos

9 Plate-facing burpees

 

For total rounds and total calories*

*At 3-2-1-g0, athlete A starts rowing for max calories while athlete B simultaneously goes through an entire round. Once B completes full round and gets to the rower, B tags A and continues rowing. Athlete A then runs to tag athlete C, who begins the next round. Athlete A then rests until tagged by athlete B. This flow continues for the full 2021 seconds (33 minutes, 41 seconds).

 

 

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Monday, 05 July 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Monday, 31 May 2021

 

Join us Memorial Day at 0930 for a Hero WOD and BBQ!

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Memorial Day WOD

“The Seven” (3-person team style)

21 rounds of:
7 Handstand push-ups
7 Thruster (135/93)
7 Knees-2-Elbows
7 Deadlift (245/163)
7 Burpees
7 Kettlebell swings (72/53)
7 Pull-ups

 

For Time

-Team members alternate rounds. Each team member must complete 7 rounds.

 

 

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