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Tuesday, 23 April 2024

22 April 2024 by Leave a Comment

Join us for FREE on Friday, April 26th!

No fitness experience is needed, and everyone is welcome!

 

Conditioning:

2024 CrossFit Games Quarterfinals WOD 4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks (135/83)

…Rest 1 minute…

10 clean and jerks (185/123)

…Rest 1 minute…

10 clean and jerks (225/153)

…Rest 1 minute…

Max-reps clean and jerks in time remaining (245/163)

 

For score

 

Endurance:

400m Run

25/20 Cal ski

25/20 Cal bike

25/20 Cal row

 

2 Rounds for time

(16:00 cap)

 

 

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Filed Under: 11-15 min, 16-20 min, Bodyweight, CFE, CrossFit Games WOD, Lifting, Monostructural

Tuesday, 16 April 2024

15 April 2024 by 8 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed and everyone is welcome!

 

Endurance:

10:00 Row for max calories

…Rest 5:00 then…

10:00 Bike for max calories

…Rest 5:00 then…

5:00 Row for max calories

…Rest 3:00 then…

5:00 Bike for max calories

 

For score

 

 

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Filed Under: 20+ min, CFE, Monostructural

Monday, 15 April 2024

14 April 2024 by 8 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

Buy-in: 1000m Row for time

 

…Rest 3:00 and then…

 

10-8-6 rep rounds of:

Bar muscle ups

Clean and jerk (135/93)

Bar facing burpees

 

For time

 

…Rest 3:00 and then…

 

Sell out: 800m Run for time

 

For total time on workout and three separate times

(30:00 cap on total)

 

 

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Filed Under: 20+ min, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural

Friday, 05 April 2024

4 April 2024 by 6 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

MPCF Board WOD

“Kelly”

Run 400m

30 Box Jumps (24/20″)

30 Wall-Ball Shots (20/14) @ (10/9′)

 

5 rounds for time

Compare to Friday, 30 November 2018

 

 

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Filed Under: 20+ min, Board WOD, Bodyweight, Couplet/Triplet, Monostructural

Tuesday, 02 April 2024

1 April 2024 by 7 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

250m Row

10 D-ball cleans (100/70)

25-ft Single-arm dumbbell overhead walking lunge (left) (70/50)

10 Burpee pull-ups

25-ft Single arm dumbbell overhead walking lunge (right) (70/50)

 

2 Rounds for time

(10:00 cap)

Strength:

Pause* Snatch

On an EMOM clock:

1 @ 70% of 1-Rm snatch

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

*Pause for 2-seconds in receiving position

 

 

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Filed Under: 11-15 min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Monostructural

Friday, 29 March 2024

28 March 2024 by 11 Comments

And the team winner is…Golden Gorillas!

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

800m Run

15 Pull-ups

1000m Row

20 Push-ups

2400m Bike

30 Squats

 

3 Rounds for time

(45:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Monostructural

Tuesday, 26 March 2024

25 March 2024 by 8 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 rounds of:

6 Strict pull-ups

10 Box jumps (30/24″)

…rest 2:00, then…

2 rounds of:

9 Strict pull-ups

18 Box overs (30/24”)

…rest 2:00, then…

1 round of:

12 Strict pull-ups

24 Box overs (24/20″)

 

For time

 

Endurance:

27-24-21-18

Calories rowed

Rest 1:1 between rounds

 

For time

 

 

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Filed Under: 16-20 min, 20+ min, 6-10 min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Monostructural

Monday, 25 March 2024

24 March 2024 by 8 Comments

 

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 rounds of:

24 Squats

18 GHD sit-ups

12 Plate push-ups

…rest 3:00, then…

3 rounds of:

24 Squats

18 Toes-to-bar

12 Ring dips

…rest 3:00, then…

400m Row

300m Ski

600m Bike

 

For time

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Hybrid, Monostructural

Saturday, 23 March 2024

22 March 2024 by 3 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

“Haug-tied”

10 Ground-to-overhead (135/93)

20 Wall-ball shots (20/14) @ (10/9′)

30 Calories skied

400m Run

30 Calories biked

20 Box overs (30/24″)

10 Body blasters*

 

2 Round for time

(25:00 cap)

 

…Rest 4:00, team up** and then…

 

For time and score:

2 Partners row 30 calories (equal work) while 2 partners perform max rep burpees (one working at a time). Rotate back and forth until the team reaches 200 burpees. Score equals total calories rowed

 

*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.

**4-person team

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Monostructural, Skill, Team WOD

Wednesday, 20 March 2024

19 March 2024 by 3 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Strength:

3 Shoulder Press* ⇒ 5 Push Press*

Rest 1:00

 

5 rounds for quality

*Do all rounds at 70% of SP and 70% of Thruster. Using two barbells is allowed.

 

Conditioning:

12/9 Calories skied, biked, rowed*

8 Overhead squats (115/78)

4 Rope climbs

8 Overhead squats

12/9 Calories skied, biked, rowed

Rest 2:00

 

3 rounds for time

(16:00 cap)

*Rd 1, ski; rd 2, bike; and rd 3, row

 

 

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Filed Under: 11-15 min, Bodyweight, Hybrid, Lifting, Monostructural, Skill, Strength/Speed

Monday, 18 March 2024

17 March 2024 by 4 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

10 Alternating dumbbell snatch (50/35)

15/12 Calories rowed

10 Burpees-over-rower

Rest 1:00

 

7 rounds for time

 

 

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Filed Under: 11-15 min, 16-20 min, 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Thursday, 14 March 2024

13 March 2024 by Leave a Comment

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Sprint Drills

3:00 Bike for calories

Rest 3:00

 

6 rounds for total calories and pace control

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

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 power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

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Filed Under: CFE, Lifting, Monostructural, Open Gym

Wednesday, 13 March 2024

12 March 2024 by 2 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

2024 Festivus 3-person Team WODs*

“I got 99 problems”

99 Double Unders

99 Wall-ball shots (20/14) @ (10/9′)

99 Toes-above-hips

99 Burpees

99 Russian kettlebell swings (53/35)

 

For time

(15:00 cap)

*Equal worked is NOT required. Only one person working at a time.

 

…Rest 5:00, then…

 

3-person Team WOD*

“What goes up, must come down”

75 Calories rowed

60 2-person synchro step-ups (24/20″)

45 2-person synchro plate ground-to-overhead (45/25)

30 3-person synchro sit-ups

 

For time

(10:00 cap)

*Equal worked is NOT required.

 

 

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Filed Under: 11-15 min, 6-10 min, AMRAP, Bodyweight, Chipper, Competition WOD, Lifting, Monostructural, Team WOD

Tuesday, 12 March 2024

11 March 2024 by 5 Comments

Take the CrossFit  Judges Course HERE!

 

Conditioning:

5 Sets (0:40 on/0:20 off)(20-minutes)

Minute 1: Max* calories biked

Minute 2: Max box jump overs (24/20″)

Minute 3: Max toes to bar/bar muscle ups**

Minute 4: Max wall walks

 

For quality and practice pacing

*Max is a relative term here. Choose a calorie/rep goal that you think you can hit consistently throughout the whole 5 sets.

**Rounds 1, 3, and 5 do toes-to-bar. Rounds 2 and 4 do bar muscle-ups.

 

 

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Filed Under: 16-20 min, AMRAP, Bodyweight, Gymnastics WOD, Monostructural, Skill
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