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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Monday, 27 November 2023

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

Tuesday 1730 class cancelled tomorrow. We are sorry for any inconvenience!

 

Conditioning:

10 Plate push-ups

10 Alternating dumbbell snatches (50/35)

20 Crossover single-unders

10 GHD Sit-ups

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

150′ Farmer carry (2 x 50/35)

 

8 Rounds for time

(35:00 cap)

 

 

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Friday, 24 November 2023

Black Friday WOD at 0900 only. Regular classes resume Saturday.

Join us this tomorrow, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

40 Handstand Push-ups

600m Run (partner A only)*

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

200 Double Unders

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

600m Run (partner B only)*

40 Kettlebell Swings (72/52)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 25 November 2022

 

*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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Monday, 20 November 2023

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

“Incredible Hulk”

As many reps as possible in 20-minutes of the following:

5 Deadlifts* (115/73)

5 Hang power cleans

5 Front squats

5 Push-press

5 Back squats

 

For score

*use same barbell and weight throughout workout

 

 

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Saturday, 18 November 2023

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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