Saturday, 01 April 2023

2015 Throwback!!

Join us today, Saturday, 01 April, at 0900 for a FREE class!

No fitness experience needed.

 

Conditioning:

2023 CrossFit Games Age Group Quarterfinals WOD 4 (15.5 Repeat) 

27-21-15-9 rep rounds of:

Row calories

Thrusters (95/65)

 

For time

Compare to Monday, 24 January 2022

15.5 Compare to Saturday, 28 March 2015

 

Strength:

Deadlifts

7-7-7-7

 

For max load

 

 

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Friday, 31 March 2023

Join us this Saturday, 01 April, at 0900 for a FREE class!

No fitness experience needed.

 

Conditioning:

20 Wall-ball shots (20/14)@(10/9′)

15 Wall-ball sit-ups* (20/14)

 

2 Rounds

 

…Rest 1:00 then…

 

12 Wall-ball shots

7 Wall-ball sit-ups

 

3 Rounds

 

…Rest 1:00 then…

 

8 Wall-ball shots

5 Wall-ball sit-ups

 

4 Rounds

 

For total time

(15:00 cap)

*Wall-ball sit-up is performed with athlete lying feet together in the butterfly position, abmat on lower back. Wall-ball touches the mat above head and then athlete sits up with wall-ball and touches the mat with the wall-ball in front of feet.

 

Strength:

Jerk (push or split)

4 @ 45%

4 @ 60%

3 @ 70%

3 @ 70%

2 @ 75%

2 @ 75%

 

For quality

 

 

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Wednesday, 29 March 2023

Join us this Saturday, 01 April, at 0900 for a FREE class!

No fitness experience needed.

 

Conditioning:

21/17 Calories rowed

15 Kettlebell swings (53/35)

9 Plate facing burpees

3 Strict handstand push-ups

 

3 Rounds for time

(12:00 cap)

 

Strength:

Bench Press

3-rep max

 

For load

Compare to Monday, 12 December 2022

 

 

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Saturday, 25 March 2023

 

Conditioning:

Partner WOD*

As many rounds and reps as possible in 35-minutes of the following:

3 Weighted strict pull-ups (35/25)

5 Calories skied

7 Deficit plate push-ups (2″ deficit)*

9 Calories biked

11 Front squats (115/78)

 

For score

*Partners alternate exercises throughout rounds. Must tag between exercises.

Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.

 

 

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Friday, 24 March 2023

Join us TODAY, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Partner WOD*

10 Box Jumps (30/24″)

10 Deadlifts (185/123)

10 Shuttle runs 25-ft (down and back = 1)

Rest 1:00

 

10 rounds for time

(30:00 cap)

*Equal work on all exercises.

 

 

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Thursday, 23 March 2023

Join us this Friday, March 24th, for a FREE drop-in! 

No fitness experience required!

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.

All other members may use Open Gym to make up a missed programmed WOD.

 

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!

 

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

 

 

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Wednesday, 22 March 2023

Join us this Friday, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Complete as many reps in 3-minutes of:

1-3-5-7-9….rep rounds of:

Power cleans (115/78)

Front squats

Lateral burpees over bar

 

…rest 2-minutes, then…

 

Complete as many reps in 4-minutes of:

1-2-3-4-5….rep rounds of:

Power cleans (135/93)

Front squats

Lateral burpees over bar

 

…rest 1-minute, then…

 

Complete as many reps in 5-minutes of:

1-1-2-2-3-3-4-4-5-5….rep rounds of:

Power cleans (155/103)

Front squats

Lateral burpees over bar

 

For scores*

*Score for each section (3 scores) and a total score

 

 

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WOD courtesy of CrossFit Mayhem

Tuesday, 21 March 2023

Join us this Friday, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Endurance:

30 Calories biked

20 Alternating DB snatches (50/35)

30 Calories rowed

20 Alternating DB hang clean and jerks (50/35)

30 Calories skied

20 Burpees over DB

 

3 rounds for time

(35:00 cap)

 

 

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Monday, 20 March 2023

Join us this Friday, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

3 rounds of:

8 Overhead squats (115/80)

24 Pull-ups

 

For time

(7:00 cap)

 

…rest until clock says 10:00, then…

3 rounds of:

8 Power snatches (115/80)

24 Wall-ball shots (20/14) @ (10/9′)

 

For time

(24:00 cap total time)

 

 

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Saturday, 18 March 2023

Join us today, Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Partner WOD, equal work required

500m Row

32 Single arm dumbbell thrusters (50/35)

18 Burpees over rower

 

For time

(5:00 cap)

 

…Rest 3:00 then…

 

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

(14:00 cap)

Compare to Tuesday, 29 March 2022

…Rest 8:00, then…

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

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Friday, 17 March 2023

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

30/24 Calories*

20 Unbroken thrusters (65/45)

10 Strict pull-ups

 

6 rounds for time

*Round order: row/bike/ski/row/bike/ski

 

 

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Wednesday, 15 March 2023

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

 

Endurance:

40/32 Calories rowed

2:00 Rest*

40/32 Calories biked

2:00 Rest*

 

5 Rounds for time

(45:00 cap)

*During each rest, perform 8 D-ball cleans (100/70)

 

 

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Monday, 13 March 2023

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Every minute on the minute, complete the following:

Minute 1: 12 Alternating hang kettlebell snatches (53/35)

Minute 2: 4 Strict chest-to-bar pull-ups

Minute 3: 12/10 Calories biked

Minute 4: 4 Turkish get ups (2/side)

Minute 5: 12 Single-arm kettlebell thrusters (6/side)

 

3 Rounds for quality and completion

 

Strength:

Back squat

2-4-6-8-10*

*Ascending reps AND weight

**In between sets, perform 5 seated box jumps

 

For quality and load

 

 

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Friday, 10 March 2023

Join us TODAY for a FREE drop in at any class time!

No experience needed!

 

Conditioning:

1-2-3-4-5-6-7-8-9

Front squats (185/123)

Bar-facing-burpees

 

For time

(14:00 cap)

 

…Rest until minute 18:00 on the clock and then…

 

70 Double-unders

7 Bar muscle-ups

 

3 rounds for time

(12:00 cap)

 

 

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