Endurance:
30-minute row @ 85% of your “6-min pace”
For pacing quality
See “6 min row test” here Tuesday, 16 February 2021
Mobility:
Pick two upper body, and two lower body stretches from the mobility posters
Post results and experiences to comments
Monday, 10 May 2021
9 May 2021 by 6 Comments
Skill:
Ring muscle-up progressions
For quality of work
Conditioning:
Every minute on the minute for 16 minutes, perform:
Odd minutes: 15/12 Calories bike
Even minutes: 9 Devil presses (35/25)
For completion each minute and score*
*Goal is to complete each minute before the turn of the following minute. If athlete fails to complete, stop where you are and begin next minutes work. If athlete is unable to complete each minute, score will be (-) the number of reps NOT completed. If athlete is able to complete each round, on the last round of each exercise, perform max cal and max reps. Score will be the total number of ADDITIONAL reps completed.
Post results and experiences to comments
Tuesday, 27 April 2021
26 April 2021 by 4 Comments
Endurance:
15:00 Row @ 90% of 6-min row pace
…Rest 5:00 then…
15:00 Bike @ 90% of 6-min bike pace
For pacing quality
See “6 min row test” here Tuesday, 16 February 2021
See “6 min bike test” here Tuesday, 06 April 2021
Post results and experiences to comments
Tuesday, 20 April 2021
19 April 2021 by 2 Comments
Endurance:
10:00 Row at 90% of “6-min row test” pace
…Rest 5:00 then…
10:00 Bike at 90% of “6-min bike test” pace
…Rest 5:00 then…
5:00 Row at 95% of “6-min row test” pace
…Rest 3:00 then…
5:00 Bike at 95% of “6-min bike test” pace
For quality of pacing
See “6 min row test” here Tuesday, 16 February 2021
See “6 min bike test” here Tuesday, 06 April 2021
Post results and experience to comments
Saturday, 03 April 2021
2 April 2021 by 7 Comments
Come join us at our new location: 6024 S. Sheridan Rd.
Conditioning:
Buy-in:
1000m Row
For time
…rest 5 minutes, then…
24 Wall-ball shots (20/14) @ (10/9′)
16 Barbell push-ups
8 Overhead squats (135/93)*
Rest 1:00
3 rounds for time
*no racks, must be taken from the ground
…rest 5 minutes, then…
Sell-out:
1000m Bike
For time
Post results and experiences to comments
Tuesday, 30 March 2021
29 March 2021 by 2 Comments
Come join us at our new location: 6024 S. Sheridan Rd.
Friend Friday is this week! Start asking your friends!
Endurance:
Buy in:
Row 12 calories (all out)
For time
…rest 5:00 then…
Every 2 minutes on the minute:
Row 12 calories*
12 rounds for time, maintaining pacing goal
*Goal is to increase speed each round
Post results and experiences to comments
Tuesday, 02 March 2021
1 March 2021 by 4 Comments
Come join us at our new location: 6024 S. Sheridan Rd.
CrossFit Games Open registration is live! Click HERE!
Bring-a-Friend WOD this Friday, March 5th!
Endurance:
MPCF Board WOD
1000m Row
For time
…Rest 10:00 then…
Partner up and perform:
100/90/80 Calories on the rower*
100/90/80 Calories on the ski erg
200 Double-unders
For time, equal work required
*Calories are listed as MM/MF/FF pairs
Post results and experience to comments
Tuesday, 23 February 2021
22 February 2021 by 5 Comments
Come join us at our new location: 6024 S. Sheridan Rd.
CrossFit Games Open registration is live! Click HERE!
Endurance:
Row 1 minute at 6:00 test pace
Row 1 minute at slow, recovery pace
No additional rest between rounds
7 rounds for quality
Strength:
20 Power clean and jerks (135/93)
15 Power snatches
10 Thrusters
For time
Post results and experiences to comments
Tuesday, 26 January 2021
25 January 2021 by 3 Comments
Come join us at our new location: 6024 S. Sheridan Rd.
Skill Work:
7 Ring rows with straps crossed
7 Perfect push-ups
1:00 Rest
4 Sets for quality
Endurance:
3:00 Bike at recovery pace
0:30 Transition
3:00 Row at moderate-hard pace*
1:00 Rest
5 rounds for total meters rowed
*pace should be maintainable throughout all 5 rounds
Post results and experience to comments
Tuesday, 29 December 2020
28 December 2020 by 5 Comments
Come join us at our new temporary home, 6024 S. Sheridan Rd!
This week’s class schedule:
Monday – Wednesday are normal
(0530,0630,0845,1200,1730)
No classes Thursday
0900 class on Friday ONLY
Saturday 0900.
Endurance:
2 rounds of:
0:30 Max cal assault bike
1:00 Rest
0:30 Max cal row
1:00 Rest
0:30 Max reps*
1:00 Rest
*Kettlebell swings (53/35) on round 1, push press (95/63) on round 2
…Rest 4:00 then…
2 rounds of:
1:00 Max cal assault bike
2:00 Rest
1:00 Max cal row
2:00 Rest
1:00 Max reps*
2:00 Rest
*Push-ups on round 1, unanchored sit-ups on round 2
For score
Post results and experiences to comments
Wednesday, 25 November 2020
24 November 2020 by 9 Comments
Conditioning:
On a 12 minute clock,
100/80 Cal Row
Max freestanding handstand*
Total score is row time minus handstand hold time
*If performing freestanding handstand, subtract 100% from row time
*If performing nose and chest to wall handstand progression, subtract 60% of time
*If performing back to wall handstand progression, subtract 50% of time
*If performing toes on box handstand progression, subtract 35% of time
Strength:
Front Squat
5 at 80%
3 Sets, rest 2:00 between sets
Post results and experience to comments
Tuesday, 10 November 2020
9 November 2020 by 4 Comments
Skill:
3-person team
Row 6000m*
For Time
*Each TM will row:
1000m, 500m, 250m, 250m
Conditioning:
Complete as many rounds and reps as possible in 11-minutes of:
7 Perfect Push-ups
8 Kettlebell Swings (72/53)
9 GHD Sit-ups
10 Overhead Walking Lunges (50/35)
Post results and experiences to comments
Friday, 06 November 2020
5 November 2020 by 9 Comments
0530 & 0630 classes canceled for Friday and Monday. Sorry for any inconvenience.
Conditioning:
“Put a little love in it”
21-15-9 rep rounds of:
Push-ups
Kettlebell Swings (53/35)
Knees-to Elbows
Overhead Squats (65/45)
Box Jumps (24/20″)
Pull-ups
Wall-Ball Shots (20/14) @ (10/9′)
Run 400m*
For Time
Compare to Saturday, 29 February 2020
*Run 400m at the end of each rep round
Post time and experiences to comments
Friday, 23 October 2020
22 October 2020 by 15 Comments
Sprint:
MPCF Board WOD
Row 500m
For Time
Compare to Wednesday, 19 February 2020
Conditioning:
Complete as many rounds and reps as possible in 10 minutes of:
2 Bar muscle-ups
6 Handstand push-ups
8 Hollow rocks
300m Run
For score
(run is worth 1 point per 25m)
Post results and experiences to comments
