Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups   4 rounds for time (25:00 cap)   Strength: Overhead Squat 3-3-3-3-max reps @ 55-60-65-70-75% 1RM   Flexibility/Mobility: ROMWOD     Post...Read More

  Conditioning: Every three minutes on the minute, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 V-ups 20 High-Lows*   For Quality and Score* Compare to Tuesday, 26 July 2016 *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return...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: 3 rounds of: 30 Double Unders 6 Clean and Jerks (155/103) 9 GHD Sit-ups 12 Barbell Push-ups   …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12 Barbell Push-ups 9 GHD Sit-ups 6 Clean and Jerks (155/103) 30 Double Unders   For Time Compare to Friday, 05...Read More

  Speed work: Choose one: Run for meters, Bike for calories, Row for calories 45 seconds on, 45 seconds off – 10 rounds   Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time...Read More

  Conditioning: Row’d Royalty 17.3+ Complete as many reps as possible in 14 minutes of: 1000m Row 10 Chest-2-Bar Pull-ups 800m Row 20 Chest-2-Bar Pull-ups 600m Row 30 Chest-2-Bar Pull-ups 800m Row 20 Chest-2-Bar Pull-ups 1000m Row 10 Chest-2-Bar Pull-ups Max Meters in remaining time   For score   Strength: Shoulder Press 5-5-5-5-5   For...Read More

There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.   Strength: Overhead Squats 5-5-5-5-5   For Max Load   Conditioning: Complete as many reps as possible in 45 seconds, rest 15 seconds, of: Sit-up Slammers (12/8) @ 2m Push Press (75/53) Alternating One-Arm Dumbbell Snatches (50/35) Calories Biked...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: 2016 CrossFit Games, Master/Teen Event 3 & 4 “Feel the Berm” 600m Run 20 Burpee Box Jumps (24/18″)   4 rounds for time (20:00 cap)   …Rest 10:00, then…   “Deuce-Deuce” 22 Toes-2-Bar 22 Clean & Jerks (95/65) 80m Sprint Down 80m Sprint Back   For Time (4:00 cap) Compare to Monday, 25 July 2016...Read More

  Skill: MPCF Board WOD 300 Double Unders   For Time   Conditioning: Partner WOD  300m Run 20 Wall-Ball Shots (25/16) @ (11/10′) 20/15 Calories Biked 10 One-Arm Dumbbell Overhead Squats (50/35)* 10 Pull-ups   4 rounds for time *5 reps each arm, each round. Alternate exercises.   Flexibility/Mobility: Right side straddle – 1:00 Left...Read More