Saturday, 21 May 2022

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Conditioning:

Partner WOD, equal work required

As many rounds and reps as possible in 18 minutes of the following:

30 Grasshoppers

40 Weighted walking lunges (45/35)

50 Abmat butterfly sit-ups

60 Kettlebell goblet squats (53/35)

70 Double-unders

 

For score

 

Strength:

Every 2 minutes on the minute, perform the following complex:

1 Power clean ⇒ 1 Hang power clean ⇒ 1 Front squat

Start at 25% of 1-rep max hang power clean and add 10% every 2 minutes

 

For max load and quality

 

 

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Wednesday, 18 May 2022

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Conditioning:

As many rounds and reps as possible in 7-minutes of the following:

5 Devils press (2x 50/35)

10 Wall-ball shots (20/14)@(10/9′)

15/12 Calories biked

 

For score

 

Strength:

Shoulder Press

1-rep max

 

For max load

 

Conditioning 2:

30 Single-unders

10 Toes-to-bar

 

3 Rounds for time

(6:00 cap)

 

Tuesday, 17 May 2022

0630 class is canceled this Tuesday and Friday. Sorry for any inconvenience.

Get your MP spring/summer gear here!

 

Conditioning:

75′-50′-25′ Handstand walk

12-10-8 Clean and jerk (135/93)

10-8-6 Ring dips

 

For time

(12:00 cap)

 

…Rest 3 minutes* then…

 

8 Deadlifts (275/183)

16 Slammers (12/8)@(2m)

30/24 Calories rowed

 

3 rounds for time

(15:00 cap)

*If athlete completes first triplet in under 12 minutes they get additional rest until the 15 minute mark

 

 

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Monday, 16 May 2022

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Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 27 August 2021

 

Skill:

0:30 Max strict pull-ups

0:30 Rest

1:00 Max strict pull-ups

1:00 Rest

 

2 Rounds for quality and max reps

 

 

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Friday, 13 May 2022

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Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

10 Hollow-arch swings on bar (holding a yoga block between your legs)

0:30 Rest

 

3 Rounds for quality

 

Conditioning:

50/40 Calories biked

40 Double-unders

30 Wall-ball shots (25/16)@(10/9′)

20 Chest-to-bar pull-ups

10 Thrusters (135/93)

5 Bar muscle-ups

 

For time

(15:00 cap)

 

 

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Wednesday, 11 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

 

Skill:

2022 Fitness Challenge

Max rig hang

(no grips or tape)

 

For time

 

Conditioning:

Complete as many rounds and reps as possible in 20-minutes of:

200m Row

2 Strict Handstand Push-ups

4 Burpees-over-bar

8 Stationary lunges (95/63)

16 Sit-ups

 

For Score

(Row is worth 2 points)

 

 

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Monday, 09 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

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Conditioning:

30 seconds work, 60 seconds rest of:

Wall-ball shots (25/16) @ (11/10)

Kettlebell swings (53/35)

Burpees

 

2 rounds for score

 

Strength:

Front Squat

1-rep max

 

For max load

Compare to Friday, 26 February 2021

 

 

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Saturday, 07 May 2022

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Accessory Work:

1:00 Max reps banded strict pull-ups

1:00 Rest

1:00 Max reps ring rows

1:00 Rest

 

2 Rounds for max reps

 

Conditioning:

Partner WOD, equal work required

20 Power snatch (115/73)

20 Toes-to-bar

20 Handstand push-ups

18 Power snatch (115/73)

18 Toes-to-bar

18 Handstand push-ups

16 Power snatch (115/73)

16 Toes to bar

16 Handstand push-ups

 

…Rest 3:00 then…

 

12 Overhead squats (135/93)

120 Double-unders

8 Overhead squats (135/93)

80 Double-unders

6 Overhead squats (135/93)

60 Double-unders

 

For time

(22:00 cap)

 

 

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Friday, 06 May 2022

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Conditioning:

Complete (40/32) reps in 4-minutes of:

1:00 max calories biked

Hand-over-hand sled pull* (90/70)

Rest remaining time

 

2 rounds for total work time

*Perform remaining reps in 5-ft segments. Each segment equals 1 rep

 

…Directly into…

 

Complete (40/32) reps in 4-minutes of:

1:00 max calories row

D-ball cleans (100/70)*

Rest remaining time

 

2 rounds for total work time

*One clean equals one rep

 

Strength/Skill:

At 70% of your 1-rm snatch, perform the following:

1 Lift off to a 2 sec pause above knee

1 Lift off to a 2 sec pause at “drop” position

1 Power snatch

1 Snatch

 

4 sets for quality

 

 

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Thursday, 05 May 2022

Get your MP spring/summer gear here!

Open Gym

1200-1330

For all UNLIMITED members

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

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Wednesday, 04 May 2022

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Conditioning:

12/9 Calories bike

10m Handstand walk

10 Kettlebell goblet squats (72/53)

12 GHD sit-ups

 

3 rounds for time

 

Strength:

Back Squat

1-rep max

Compare to Wednesday, 21 April 2021

 

 

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Saturday, 30 April 2022

Join us today at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

Partner WOD

40 Calories rowed

30 Alternating dumbbell snatches (50/35)

30 Wall-ball toss* (20/14)

30 Calories biked

20 Wall-ball sit-up throws (20/14) @ (5m)

20 Pull-ups

20 Calories skied

10 Ring dips

10 Partner push-ups w/clap

 

2 rounds for time

*For wall-ball toss, partners stand 15-ft apart, partner A does full squat wall-ball throw towards partner B, who then picks up the wall-ball and does a full squat wall-ball throw back towards partner A.  This constitutes two reps.

 

 

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Monday, 25 April 2022

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Friday, 31 July 2020

 

 

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Friday, 22 April 2022

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 2

50 Overhead squats (95/63)

40 Bar-facing-burpees

40 Alternating stationary back rack lunges (95/63)

30 Bar-facing burpees

30 Cleans (95/63)

20 Bar-facing-burpees

20 Alternating pistols

10 Muscle-ups

 

For time

 

 

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