When biking alone is just too hard! Conditioning: 200m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Shoulder Press (95/63)* 3 rounds for time *Must clean from floor, and place on back. First SP rep can be from behind the neck. Strength: Overhead Squat 1-rep max Compare to Wednesday,...Read More
Conditioning: 20/15 Calories Biked* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63) 3 rounds for time *Males row 20 calories, females row 15. High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep....Read More
Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 250m Row 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups For Score Strength: Clean 1-rep max Compare to Monday, 19 December 2016 Flexibility/Mobility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Elevated Cat –...Read More
Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 While working on pistols, perform: Max Long Jump 3 attempts For Distance Strength & Conditioning: Part 1: Partner up*, then complete as many rounds and reps as possible in 9 minutes of: 60 Calories Rowed 40...Read More
Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @ (10/9′) 80 Double Unders 20 Overhead Squats (75/53) 20 Kettlebell Swings (53/35) 20 Thrusters (75/53) 200m Run For Time Strength: Front Squats 1-Rep Max Compare to Monday, 28 November 2016 Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 4 Chest-2-Bar Pull-ups 10 Calories Rowed 8 Ring Push-ups 10 Calories Biked 12 Sit-up Slammers (12/8) @ 2m For Score Strength: Hang Power Clean 1-rep max Compare to Monday, 21 November 2016 Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined...Read More
Strong work today everyone! MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend. Conditioning: Solo Option 1: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1...Read More
MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend. Conditioning: Partner up, then perform as many rounds and reps as possible in 9 minutes of: 3 Strict Pull-ups 6 Push-ups* 9 GHD...Read More
Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Biked* 2 rounds for time Compare to Friday, 29 May 2015 *Originally designed as a row Strength: Front Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set...Read More
