Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Wednesday, 18 November 2015 *Equal work required   Mobility: Pick one Pressing Pick one...Read More

  Conditioning: Partner WOD 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   6 rounds for time (12:00 Cap)   Strength: Snatch 1-rep max Compare to Wednesday, 09 December 2015   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash –...Read More

  Skill: Practice for 15:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand Tripod Tuck to Handstand   Conditioning: 21-15-9 rep rounds of: Overhead Squats (115/75) Toes-2-Bar   For Time   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00  ...Read More

Memorial day “Murph” aftermath.:)   Conditioning & Strength: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 600m (10:00 cap)   …rest 3 minutes… Perform as many rounds and reps as possible in 5 minutes of: 10 Wall-Ball Shots (20/14) @ (12/9′) 20 Double Unders   …rest 2 minutes… Perform as many rounds...Read More

  Conditioning: “SQT” 10 Ground-2-Overhead (95/65) 200m Sprint   3 rounds for time Compare to Tuesday, 28 July 2015   …Rest 3 minutes   “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time Compare to Wednesday, 29 July 2015   Mobility:...Read More

  Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time 21:00 Time Cap Compare to Friday, 01 August 2014   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 2:00/leg Overhead Distraction...Read More

  REST DAY     Competitors Class: 1730-1900 Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be...Read More

Love me some organization. 🙂   Conditioning: 5 rounds of “Rooster” for time 10 Burpees 20 Double Unders   …Rest 3 minutes   3 rounds for time of: 5 Handstand Push-ups 10 Squats 15 Sit-ups   Strength: Clean & Jerk 1-rep max Compare to Monday, 28 December 2015   Flexibility: Couch Stretch – 1:30/side Bilateral...Read More

Skate park crew!   Conditioning 1: Choose a option: Solo – 1500m Row Partner – 2400m Row 3-Person – 3000m Row   For Time   Strength: Split Jerk 5 x 3 (60-70-75-80-85% 1RM)   For Quality   Conditioning 2: 100m Run 7 Front Squats (155/103) 4 Muscle-ups   4 rounds for time   Mobility: Anterior...Read More

  Conditioning: Partner WOD* “Slack-eyed Saturday” 100 Double Unders 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups For Time Compare to Saturday,...Read More