New profile pic?!   Conditioning: 200m Ski erg 40 Grasshoppers 35 Push-ups 30/24 Calories rowed 25 Sit-ups 20 Shoulder press (75/53) 600m Run 15 Pull-ups 10 Ring dips 1200m Bike   For time (20:00 cap)   Strength: Push Jerk 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 3 reps @ 75%...Read More

  Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest   4 sets for quality   Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar   For score *Partner A completes 25′, then...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Transitioning on and off the rower 10 reps of: Get on, row 30m, get off, rest 30 seconds   For quality   Conditioning: 30 Double unders 20 Burpees-over-bar 10 Power Snatches (95/63)   2 rounds for time (9:00 cap)  ...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Pull-ups: Kip Swings 15-20 unbroken (advanced) 7-10 unbroken (beginner) 4 sets …then… 4 Strict pull-ups w/ 4 second negative Rest 1:00 3 rounds   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift...Read More

Fun times with the MP family at the “HalloWOD”! Make plans to join MP this Saturday for a free WOD at 0900!   Conditioning: 50/40 Calories row 30-ft Right hand overhead DB walking lunges (50/35) 30-ft Left hand overhead DB walking lunges 15 Handstand push-ups   3 rounds for time   Strength: Clean 6 reps @...Read More

  Skill: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not...Read More

  Conditioning: Partner WOD, equal work required   10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35) 10 Toes to bar 300m Run (together)   4 Rounds for time     Post results and experience to commentsRead More

Skill/Conditioning: MPCF Board WOD: Max reps unbroken pull-ups   For score   Strength: Back squat 1-Rep max Compare to Wednesday, 21 April 2021   For load     Post results and experience to commentsRead More

  Conditioning: As many reps as possible in 5 minutes of: 10 Cal bike 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…   As many reps as possible in 5 minutes of: 10 Cal ski 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…...Read More