Sprints: 100m Run Rest 30 seconds 500m Bike Rest 1:00 200m Run Rest 30 seconds 500m Bike Rest 1:00 Run 300m Rest 1:00 Bike 500m Rest 2:00 Run 400m Rest 1:00 Bike 500m   For Total Time   Metcon: 200 Double Unders 100 Shoulder-2-Overhead (75/53) 50 Toes-2-Bar   For Time   Flexibility/Mobility: Half Straddle –...Read More

  Metcon: 4-person Team WOD 100 Calories Biked 40 Synchro Partner Chest-2-Bar Pull-ups 80 Wall-Ball Volleyball Throws (25/20/16)† 100m Double Dumbbell Front Rack Walking Lunges (53/35) 80 Kettlebell Swings (72/53)†† 40 Partner Pistols 100 Calories Rowed …then… 4-person 200m Tire Carry (210/180)   For Time †While one partner group performs half of the WBVB throws,...Read More

MP CrossFit will be performing this WOD on Saturday, 01 September. Register HERE if you would like to show your support.   Metcon: “Bedtime”* Sit-ups Med-Ball Squat Cleans (25/16) Dumbbell Snatches (50/35) Calories Biked   2 rounds   …then partner up, and… Row 1500m (equal work) For Time   …rest to 18:00 on clock, and...Read More

  Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More

  Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 2:00, then… 600m Row   For time   Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30    ...Read More

  Strength: 10:00 to work up to a heavy 4-rep… Overhead Squat   For quality at load   Conditioning: With a running clock, perform: 500m Row for time …rest until 10:00 on the clock, then… 60 Sit-up Slammers (12/8) @ 2m 20 Power Cleans (185/123) 40 Burpee Box Overs (24/20″)   For Time   Flexibility/Mobility:...Read More

  Sprints: 15/12 Calorie Biked Rest 1:30 25/20 Calorie Biked Rest 3:00 35/28 Calorie Biked Rest 3:00 25/20 Calorie Biked Rest 1:30 15/12 Calorie Biked   For Total Sprint Time *Go hard when on the bike   Conditioning: 15 Handstand Push-ups 30 Toes-2-Bar 45 Wall-Ball Shots (25/16) @ (10/9′) 30 Toe-2-Bar 15 Handstand Push-ups  ...Read More

  Conditioning: 2000m Row 3 rounds of: 15 Power Snatches (95/63) 45 Single Unders …then.. 1500m Assault Bike 2 rounds of: 15 Power Snatches 45 Speed Skips …then… 800m Run 15 Power Snatches 45 Single Unders   For Time   Flexibility/Mobility: Twisted Cross – 1:00/side Shoulder Fold – 1:00/side Reclined Spinal Twist – 1:00/side Pike...Read More