Strength: Deadlift 5-5-5-5-5 For Max Load Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run 3 rounds for time Post time and box height to comments Compare to Wednesday, 06 June 2012 *No height is specified. You choose...Read More
Strength: Clean to 2 Front Squats (15:00 time cap) For Max Load Perform one clean, then perform 2 front squats. Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint …rest 2 minutes ...Read More
Strength: Push Press 3-3-3-3-3 For Max Load Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run 4 rounds For time Post time to comments Compare to Wednesday, 17 July 2013 Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per...Read More
Skill: Practice 10:00 on: Handstand Progressions For Quality Strength: Overhead Squat 3-3-3-3-3 For Max Load Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run For Time Mobility: Hip Capsule Stretch – 2:00 per leg Overhead with external bias – 2:00...Read More
Post “300”! Strength: Power Clean 3-3-3-3-3 For Max Load Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute 4 rounds for time Give your “All” each round. Flexibility: Test Pike Sit Hamstring Floss – 2:00 per...Read More
Strength: Thruster 1-rep max For Max Load Compare to Tuesday, 15 October 2013 Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders 4 rounds for time Mobility: Pick any 3 mobilities from the MWOD posters Hold each for 2:00...Read More
Strength: Back Squat 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps and quality Conditioning: “Pressed, but won’t back down” Complete as many rounds in 15 minutes of: 200m Sprint 10 Pistols, alternating 10 V-ups 10 One-leg Kettlebell Deadlift Crossover(35/25) For Score Compare...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...Read More
Royal Huddleston Burpee Challenge Final Day! Congrats to Robert “ring leader” Hauger, Danny Scroggins, Rhonda Gonsalves, Lisette Coston, John Schumer, David Sowards, David Monquist for successfully completing the challenge. Conditioning: MPCF Board WOD 150 Burpees For Time Compare to Tuesday, 10 January 2012 Strength: Split Jerk 3-3-3-3-3 For Max Load...Read More
