Tuesday, 11 May 2021

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

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.

 

 

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Tuesday, 27 April 2021

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

 

 

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Tuesday, 20 April 2021

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

 

 

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Saturday, 03 April 2021

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

 

 

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Tuesday, 30 March 2021

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

 

 

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Tuesday, 02 March 2021

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

 

 

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Tuesday, 23 February 2021


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

 

 

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Tuesday, 26 January 2021

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

 

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Tuesday, 29 December 2020

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

 

 

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Wednesday, 25 November 2020

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

 

 

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Tuesday, 10 November 2020

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)

 

 

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Friday, 06 November 2020

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

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)

 

 

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