Burpee mile 2012. This year make plans for 12 Oct.    “Nailed It”   5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds     Post time to comments Compare to Wednesday, 10 October 2012Read More

  “Off-roading”   400m Run (offroad trail) 10 Chest-2-Bar Pull-ups 10 Handstand Push-ups 20 Toes-2-Bar 40 Speed Skips   5 rounds for time     Post time to commentsRead More

After main WOD, we will be practicing rope climbs. Bring gloves if you need them.     “Walk This Way”   10 Power Cleans 8 Front rack Walking Lunges 6 Chest-2-Bar Pull-ups* 200m Run   4 rounds for time     Post time to comments   Weights: Rx: (135/93) 55+ Rx: (115/73) *Rx+: Muscle-upsRead More

  Attention all MPCF members: Next Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. More info to come. Start asking your friends!     “Let’er Rip”   3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans   …then   6 rounds of: Sprint 200m Rest 2 minutes   …then...Read More

  3-Person Team WOD:   “Trifecta”   11 Centipede Push-ups 33 Tire Flips (180) 11 Centipede Push-ups 66 Box Overs (20″)* 11 Centipede Push-ups 99 Toes-2-Bar 11 Centipede Push-ups 66 Handstand Push-ups 11 Centipede Push-ups 33 Chest-2-Bar Pull-ups* 11 Centipede Push-ups   For Time     Post team and time to comments   *As a team of three, perform all...Read More

MP CrossFit is losing a great athlete and friend, Vicky “runnergirl” Arterburn. We will miss you! We will come crash your party sometime! 🙂   “Running Away” 10 Snatches (115/75) 200m Run 30 Kettlebell Push-ups 400m Run 50 Double Unders 600m Run 50 Sit-ups 400m Run 30m Burpee Broad Jumps 200m Run 10 Chest-2-Bar Pull-ups...Read More

  “Green Crow”   10 Handstand Push-ups 20 Toes-2-Bar/Knees-2-Elbows* 30 Ball Cleans (20/14) 30 Push-Press (65/45) 20 Overhead walking lunges w/ Kettlebell (35/25)* 10 Chest-2-Bar PLU   2 rounds for time   …Rest 5 minutes   Row 500m, ALL OUT!   *Rx is to do T2B on one round and K2E on the other. To do...Read More

  “The Final Countdown” 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Run 200m   4 Rounds for time   Increase weight each round as follows: Men RX: 95, 115, 125, 135 Women RX: 63, 73, 83, 93 Master’s Men 55+ RX: 65, 75, 85, 95 Maters’s Women 55+ RX: 43,...Read More

  25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Similar to June 30, 2010Read More

  “Drop It Like a Squat”   10 Hand-stand Push-Ups 15 Overhead Squats (65/45) 10 Pull-ups 15 Box Jumps (24/20) Run 200m   4 rounds for time   Post time to commentsRead More