2015 MP Christmas Party Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015 Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds For Score *Up to 75%...Read More
Conditioning: KO in the OK II Scaled WOD 1 With a running clock for 15 minutes: 0:00-7:00: 3 women – AMRAP* 30 Kettlebell Swings (53/35) 40 Thrusters (95/65) 50 Pull-ups 3 men – Bike Accumulate as many calories as possible in 7 minutes 7:00-8:00: All athletes rest 8:00-15:00: Switch (men will perform...Read More
Strength: Snatch 1-rep max Compare to Wednesday, 02 September 2015 Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 Toes-2-Bar 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups For score Compare to Saturday, 15 July 2015 Alternate exercises through each round. Each run...Read More
Pre-race smiles Skill: 500m Row For Time Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) For Time Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More
Conditioning: “Improv” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Squats Burpees Slammers (12/8) Pull-ups Row 250 or Run 200 on even numbered rounds For Time Strength: Pick any lift and perform: 3-3-3 at 60 1RM Focus on perfect form throughout movement Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More
Watch out! They are in charge! Yikes! Conditioning: 500m Row 12 Paralette Pass-throughs 8 Squat Snatches (115/75) 400m Run 12 Ring Dips 8 Strict Pull-ups 3 rounds for time Flexibility: 20 Sit-ups to Pike Hold Pike Stretch – 2:00 Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split –...Read More
Strength: Overhead Squat 1-rep max Compare to Monday, 17 August 2015 Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93) 3 rounds for time Compare to Monday, 17 August 2015 Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg ...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
Congrats to MP CrossFit’s Bradley and Courtnie. He asked, and she was crazy enough to say YES! 🙂 Skill Work: Pick 1-3 skills on the “Skill Sheets” Practice for 15 minutes Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters weight (235/155) Compare to Friday,...Read More
