Strength: Hang Power Clean 1-rep max Compare to Wednesday, 05 November 2014   Conditioning: 200m Run 100 Double Unders 50 Sit-ups 25 Grasshoppers   4 rounds for time   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, time, and experiences to commentsRead More

  Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality   Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working...Read More

  Skill: Practice for 10 minutes on: Skills on the “Athletic Skills Sheet”   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash...Read More

Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up:...Read More

 Clary family fun, with attitude! 🙂 Strength: Deadlift 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Conditioning: “Monday Mania” Complete as many rounds in 20 minutes of: 4 Strict Handstand Push-ups 8 Bar-Over Burpees 4 Cleans (155/103) Run 200m   For...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes...Read More

  Strength: Squat Clean 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%   Conditioning: “Mudding” 2 Muscle-ups 40 Jump rope Singles 6 Alternating One-Arm Push-ups* 80 Speed Skips 10 Kettlebell Swings (70/53)   5 rounds for time *If you are in the...Read More

  Skill: Practice 10 minutes on: Handstand Progressions and Handstand Holds   Conditioning: Option 1: “Monday Madness” 10 Wall-Climbs 10 Strict Pull-ups 20 Burpees* 20 Box Overs (24/20″)* 30 meters of Gorilla Run 30 Slammers (12/8) 40 Double Under   2 rounds for time *Combining of the Burpees and Box Overs is authorized Compare to...Read More

2015 CrossFit Games WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Overhead Squats (95/65) 10 Chest-2-Bar Pull-ups From 3:00-6:00 2 rounds of: 12 Overhead Squats (95/65) 12 Chest-2-Bar Pull-ups From 6:00-9:00 2 rounds of: 14 Overhead Squats (95/65) 14 Chest-2-Bar Pull-ups Etc., following the same pattern...Read More

2015 Judges Course is still open   REST DAY       Competitors Class 1730-1900 Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When...Read More