Conditioning: MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Monday, 03 August 2015 *BEAR COMPLEX: Without dropping...Read More

    Conditioning: CrossFit Team Series Event 1 Scaled Version Females complete for time: 100 single-unders, each 75-calorie row, total 50 step-ups, total (20″) Then, males complete: 100 single-unders, each 75-calorie row, total 50 step-ups, total (24″) For Time (18:00 cap) …Rest 5 minutes, then… Find Team Total in: 2-rep Front Squat (18:00 cap) Flexibility:...Read More

  Conditioning 1: Complete as many rounds and reps as possible in 8 minutes of: 150m Sprint 8m Handstand walk 8m Burpee Broad Jumps 15 Slammers (12/8) @ 2m   For score   …rest 3 minutes, then… Strength: Deadlift 3 -rep max (15:00 cap)   …rest 4 minutes, then… Conditioning 2: Complete as many rounds...Read More

  Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m For Time   Compare to Wednesday, 09 September 2015  ...Read More

Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets...Read More

Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

  “Yin-Yang” Complete as many rounds as possible in 12 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Knees-2-Elbows 10 Push-ups   …Rest 5 minutes   Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Thrusters (53/35) 10 Deadlifts (225/153) 10 Lateral Bar Jumps   For Score Compare to Wednesday, 07...Read More

Some Gorilla run and Bear crawl action.   Conditioning: “Raising the Bar” (revised) 30 Overhead Walking Lunges (35/25) 20 Slammers (12/8) 10 Thrusters (115/73) 20 Wall-Ball Push-ups 30/20 Calories Rowed*   4 rounds for time Compare to Saturday, 13 February 2016 *males row 30, females row 20   Mobility: Barbell Shoulder Smash – 1:30/side Barbell Biceps...Read More

  Conditioning: Partner WOD “Peridot” 1000m Row 20 Clean and Jerk (135/93) 800m Run 40 Wall-Ball Throws @ 5m (20/14) 600m Row 60 Pull-ups 400m Run 80 Burpees 200m Row 100 Double Unders   For Time Compare to Monday, 05 August 2013 Post time to comments Instructions: All exercises are team totals. Split each one up...Read More