“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.” Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m* For quality of speed control and time *Switch every 500m, row at 90% your 250 pace Conditioning: Every...Read More
Time elapse photography over Winnipeg in 1979 Conditioning: “Total Eclipse” Complete as many rounds and reps as possible in 20:17 of: 79 Single Unders 14 Overhead Squats (75/55) 70 Lunges* 30 Alternating One-Arm Dumbbell Snatches (50/35) 400m Run For Score *Walking and alternating …rest 2:00, then… “Blackout” Partner up Max reps in 2:40...Read More
Conditioning: Complete as many rounds in 45 minutes of: Run 600m 10 Deadlifts (315/205) Row 500m 15 Hand-release Push-ups Bike 30/20 Calories 20 GHD Sit-ups For Score Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side Post score and experiences to commentsRead More
Future CrossFitters Conditioning: 4 rounds of: 25 Push Press (95/65) 50/40 Calories Rowed 100 Double Unders For Time Strength: Deadlift 5-rep max For Max Load Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit – 2:00 Pike stretch – 2:00 Post time, max load, and experiences to...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
Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a time...Read More
Conditioning: Part 1: 3-person team 4500m Row …or… 3600m Run For Time Part 2: Complete as many rounds and reps as possible in 8-minutes of: 50 Double Unders 10 One-arm Dumbbell Overhead Squats (50/35) For Score Skill: Pick any Three (3) skills on the “Athletic Skills Sheet” Flexibility: 15...Read More
There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced. Conditioning: Partner WOD 3 rounds of: 10 Synchro Pull-ups 20 Ring Push-ups 30 Sit-ups Slammers (16/12) @ 2m …then… 2...Read More
Conditioning: 2017 CrossFit Games Masters Division “Vest Triplet”* Run 400m 24 Squats 12 Burpee Box Overs (30/24″) 4 rounds for time 17:00 cap *If you have a vest (20/14), wear it. Strength: Push Jerk 3 reps at the following percentages: 50, 60, 65, 70, 75, 80, 85% For Quality Flexibility/Mobility:...Read More
