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
Skill: Elevated Ring Rows 5-5-5-5-5 For Quality Strength: Back Squat 1-rep max For Max Load Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk 3 rounds for time ...Read More
Strength: Sumo Deadlift 4-4-4-4-4 For max load Conditioning: “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183) For Time Compare to Wednesday, 21 August 2013 Flexibility: 20 Side Leg Swings – each side...Read More
Skill: Practice 15 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 Quality Conditioning: “Beast Mode” 10 Clean-2-Overhead (135/93) 15 Body Blasters Run 300 3 rounds for time Mobility: Plantar Surface...Read More
Packed house and good times at Vertical CrossFit on Memorial Day! Strength: Front Squat 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5...Read More
Strength and Skill: Power Clean* 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set *Between sets of Cleans, hold handstand for 30-45 seconds. Conditioning: 20-15-10-5 rep rounds of: Overhead Squats (95/63) Hand Release Push-ups GHD Sit-ups Calories Rowed For...Read More
Skill: Hinge Rows 7-7-7-7 30 seconds Super Front Rack mobilization between sets For Quality Strength: Push Jerk 5 reps at 60% 1RM 3 reps at 70% 1+ reps at 80% For max reps at 80% Conditioning: 2012 Battle Over Red Lands WOD 3: 21-15-9 rep rounds of: Kettlebell Push-ups...Read More
