Strength: Power Clean ⇒ Hang Squat Clean ⇒ Jerk Complex 1-rep max (18:00 cap)   Conditioning: “Time to pay…almost” 600m Run 40 Sit-up Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Sit-up Slammers* 600m Run   For Time Similar to Saturday, 22 April 2017 (18:00 cap) *Original WOD called for...Read More

  Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

  Bike Skill: 10 x 15 seconds all out, 60 seconds rest For max calories   Conditioning: Perform as many reps as possible in 7 minutes of: 5 Kettlebell Swings (72/53) 10 Calories Rowed 20 Single Unders   …rest 3 minutes… Perform as many reps as possible in 5 minutes of: 3 Handstand Push-ups 6 Alternating...Read More

  Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m For Time   Compare to Wednesday, 10 August 2016   Mobility:...Read More

  Strength & Conditioning: Partner WOD “Clean Balls” 100 Wall-ball shots (20/14) @ (10/9′) 40 Calories Rowed 30 cleans (135/95) 80 Wall-ball shots 30 Calories Biked 20 cleans (185/135) 60 Wall-ball shots 200 Double Unders 10 cleans (225/155)   For Time Compare to Saturday, 13 January 2018 -Equal work required (as close as possible on...Read More

  Conditioning 1: 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Plate Push-ups*   3 rounds for time (8:00 cap) *Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest   Strength: Back Squats 5-rep max   Conditioning 2: Perform as many reps...Read More

  Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When...Read More

Conditioning: 10 Chest-2-Bar Pull-ups 16 Alternating Pistols 25-ft Handstand Walking 16/12 Calories Rowed 10 Ring Dips   4 rounds for time   Strength: Overhead Squat 8-rep max   Flexibility/Mobility: Quad Smash – 1:30/leg Overhead T-Spine Smash – 2:00 Overhead Distraction w/ External Bias – 1:30/side Barbell Biceps Smash – 1:00/side     Post time, load,...Read More

  Sprint Work: Partner up, each partner rows each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16   For time *Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc.. Strength: Behind the Neck Jerk 2-2-2-2-1-1-1-1-1-1-1… For max load Start at...Read More