2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Conditioning: 50 Double Unders 10 Dumbbell Thrusters (50/35) 15/12 Calories Biked 20 Toes-2-Bar   4 rounds for time   Strength: Back Squats 5 reps at 60% 3 reps at 70% max reps at 80%   For max reps   Mobility:...Read More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Rest Day     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 lifts. Basic knowledge and...Read More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Skill: 4-person Team 4000m Row*   For Time *Rotate each 500m or 250m   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral...Read More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Strength: Hang Squat Clean 1-rep max Every 90 seconds, perform 1 rep. Start with an empty bar, No More Than 20% of 1RM HPC. Increase by 5% of HPC each round.   Conditioning: “WOD 3” Row 250m 25 Snatches (75/53)...Read More

2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Tuesday, 17 May 2016   Strength: Every 90 seconds, perform 2 connected reps of: Push Press*   For max load *Start at 20% 1RM...Read More

  Skill: 30 seconds L-sit 30 seconds Handstand Hold   3 rounds for quality   Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 7 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score   …rest 5 minutes, then… Part...Read More

Congratulations to all these amazing people (except the mean coach on the far left) for reaching their 10 year CrossFit anniversary! And let me (the mean coach) also say THANK YOU for continuing to return day after day. For some reason, you trusted me with your lives. That is saying a LOT looking at the...Read More

  Conditioning: Partner WOD “Synchro this and synchro that” 10 Synchronized Burpees-over-Bar 10 Synchronized Barbell Lunges (115/73) 10 Synchronized Pull-ups 10 Synchronized Squat Cleans (135/93) 100 Double Unders* 10 Synchronized Deadlifts (225/153) 10 Synchronized Barbell Push-ups 10 Synchronized Alternating Dumbbell Snatches (50/35)   4 rounds for time *Each partner does 50. Use only one bar per partner....Read More

  Rest Day     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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters Pull-ups   For Time Compare to Tuesday, 12 August 2014   Skill: Pick a few skills from Athletic Skill Sheets and work on them   Flexibility: Right leg straddle Left leg straddle Middle straddle     Post time and experiences to commentsRead More