Monday, 25 March 2024

 

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 rounds of:

24 Squats

18 GHD sit-ups

12 Plate push-ups

…rest 3:00, then…

3 rounds of:

24 Squats

18 Toes-to-bar

12 Ring dips

…rest 3:00, then…

400m Row

300m Ski

600m Bike

 

For time

 

 

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Saturday, 23 March 2024

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

“Haug-tied”

10 Ground-to-overhead (135/93)

20 Wall-ball shots (20/14) @ (10/9′)

30 Calories skied

400m Run

30 Calories biked

20 Box overs (30/24″)

10 Body blasters*

 

2 Round for time

(25:00 cap)

 

…Rest 4:00, team up** and then…

 

For time and score:

2 Partners row 30 calories (equal work) while 2 partners perform max rep burpees (one working at a time). Rotate back and forth until the team reaches 200 burpees. Score equals total calories rowed

 

*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.

**4-person team

 

 

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Wednesday, 20 March 2024

Sign up to compete or volunteer at Festivus HERE!!

 

Strength:

3 Shoulder Press* ⇒ 5 Push Press*

Rest 1:00

 

5 rounds for quality

*Do all rounds at 70% of SP and 70% of Thruster. Using two barbells is allowed.

 

Conditioning:

12/9 Calories skied, biked, rowed*

8 Overhead squats (115/78)

4 Rope climbs

8 Overhead squats

12/9 Calories skied, biked, rowed

Rest 2:00

 

3 rounds for time

(16:00 cap)

*Rd 1, ski; rd 2, bike; and rd 3, row

 

 

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Wednesday, March 06 2024

“Red, White, and Blue, It’s the OPEN Debut!”

Take the CrossFit  Judges Course HERE!

 

Conditioning:

15/12 Calories biked

12 Double dumbbell deadlifts (2 x 50/35)

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

 

4 Rounds for time

(12:00 cap)

 

Strength:

Pause Front Squat*⇒ Front Squat

1 Pause Front Squat ⇒ 5 Front Squat @ 70% of 1-rm front squat

1 Pause Front Squat ⇒ 3 Front Squat @ 75%

1 Pause Front Squat ⇒ 1 Front Squat @ 80%

1 Pause Front Squat ⇒ 1 Front Squat @80%

 

For quality

*2 second pause in the bottom of squat

 

 

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Monday, 29 January 2024

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Work:

“Death-By” Push-ups

Start with 2 push-ups, every minute on the minute, add 2 push-ups until failure*

(10:00 cap)

For completion and quality

*Once athlete reaches failure, continue out the 10 minute EMOM using the last successful push-up number. For example, if athlete is successful through minute 6 (12 push-ups) but fails on minute 7 (14 push-ups), then athlete will continue doing 12 push-ups every minute on the minute for the rest of the workout.

 

Endurance:

15/12 Calories skied

40 Crossover single-unders

15/12 Calories rowed

30 Box jump overs (24/20″)

15/12 Calories biked

60 Double unders

 

2 Rounds for time

(20:00 cap)

 

 

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Saturday, 20 January 2024

Join us today, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

Every minute on the minute, perform the following:

Minute 1: Partner A: Max reps kettlebell swings (70/53)

Minute 2: Partner B: Max reps kettlebell swings (70/53)

Minute 3: Partner A: Max distance single-arm suitcase carry each side* (70/53)

Minute 4: Partner B: Max distance single-arm suitcase carry each side* (70/53)

Minute 5: Partner A: 1 Round of strict “Partial Cindy”**

Minute 6: Partner B: 1 Round of strict “Partial Cindy”**

Minute 7: Partner A: Max reps GHD sit-ups

Minute 8: Partner B: Max reps GHD sit-ups

Minute 9: Partner A: Max calories biked

Minute 10: Partner B: Max calories biked

 

3 Rounds for score

*Athlete must switch arms every 50 ft

**Strict “Partial Cindy” is 3 strict pull-ups, 6 push-ups, 9 squats

 

 

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Wednesday, 17 January 2024

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

12 Rope climbs (13′)

24 Alternating single-arm dumbbell hang clean & jerk (50/35)

36 Calories rowed

 

…rest 2:00, then…

 

14 Strict handstand push-ups

28 Chest-to-bar

42 Calories biked

 

…rest 2:00, then…

 

16 Bar muscle-ups

32 Single-arm dumbbell overhead squats (50/35)

48 Calories rowed

 

For time

*Equal work, with one working at a time

 

 

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Saturday, 13 January 2024

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*, partners alternate exercises

5 Shuttle runs (25′ down and back = 1)

10 GHD sit-ups

50-ft Front rack lunges (2×50/35)

5 Devil’s press (2×50/35)

10 Box jumps (24/20″)

100-ft Farmers carry (2×50/35)

15/12 Calories rowed

 

10 rounds for time

(35:00 cap)

 

 

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Monday, 08 January 2023

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

 

Conditioning:

24 Pull-ups

24 Back squats* (75/53)

24 Bar-facing burpees

 

…Rest 1:00 then…

 

16 Chest-to-bar pull-ups

16 Front squats (95/63)

16 Bar-facing burpees

 

…Rest 1:00 then…

 

8 Bar muscle-ups

8 Overhead squats (115/78)

8 Bar-facing burpees

 

For time

(14:00 time cap)

*The bar must be cleaned and then placed on the back for back squats

 

Strength:

Zombie Front Squats

3 @ 60% of 1-rm front squat

3 @ 65%

3 @ 68%

3 @ 70%

3 @ 73%

 

For quality

 

 

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Friday, 05 January 2024

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

4 Bar muscle-ups

20 Double unders

8 Strict handstand push-ups

20 Double unders

12 GHD sit-ups

20 Double unders

 

4 rounds for time

 

 

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Monday, 01 January 2024

Class today is at 0900 ONLY! Happy New Year! 

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

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 Monday, 02 January 2023

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

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Saturday, 23 December 2023

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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Wednesday, 13 December 2023

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

No fitness experience is needed and everyone is welcome!

 

Skill:

10 Tempo* GHD back extensions

0:30 Glute bridge hold

1:00 Rest

 

3 Sets for quality

*Tempo is 3 second up, 1 second hold, 3 second down

 

Conditioning:

12 Double dumbbell deadlifts (2 x 50/35)*

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

12 Double dumbbell deadlifts

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

4:00 Rest

 

3 Rounds for work time each round

*Use same dumbbells for all dumbbell movements

 

 

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Saturday, 09 December 2023

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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