Wednesday, 12 May 2021

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 10 minutes of:

2 Ring muscle-ups

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63) (no more than 30% 1-rep)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

Compare to Friday, 24 July 2020

 

 

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Wednesday, 05 May 2021

“Friend Friday” is THIS Friday, May 7th!

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Wednesday, 05 June 2019

 

 

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Saturday, 01 May 2021

 

Conditioning:

MPCF Board WOD

MPCF Partner Board WOD

“Giddy up”

50 Burpee buy-in (as a team, 25 each) for time

After team is done, rest 3 minutes then start the main WOD

First…

200 meter Shuttle Sprints x 6

Next…

4 rounds (alternating partners each round, 2 rounds each):

12 Toes-2-Bar

12 Handstand Push-ups

Then…

200 meter Rowing Sprints x 6

Followed by…

4 rounds (alternating partners each round, 2 rounds each):

12 Pull-ups

12 Overhead Squats (95/63)

Lastly…

120 meter Human Wheel Barrel

 

For Time

Compare to Saturday, 24 October 2015

Notes:

This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In each of the 4 rounders, partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheelbarrow is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheelbarrow” for 60m.

 

Strength:

Snatch Balance

Work to a heavy single

 

For load and quality

 

 

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Friday, 30 April 2021

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Wednesday, 26 August 2020

 

 

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Saturday, 24 April 2021

Conditioning:

Partner WOD:

42-30-18 rep rounds of

Calories biked

Thrusters (95/63)

Pull-ups

 

For time, equal work

…rest 5:00 then…

 

5 Toes-to-bar

10 Alternating dumbbell snatches (50/35)

 

10 Rounds for time, partners alternate rounds

 

 

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Friday, 09 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD:

As many rounds and reps as possible in 12 minutes of the following:

20 Calories biked

30 Grasshoppers

40 Weighted OH walking lunges (45/35)

30 Toes to bar

20 Tire flips (210/155)

 

For score, equal work required

 

Strength:

Every 2 minutes on the minute, 1 rep of the following complex*:

1 Power snatch+1 hang power snatch+1 overhead squat

*start at 25% of your 1-rep max snatch, add 10% every 2 minutes

 

For load and quality of lifts

 

 

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Tuesday, 16 March 2021

 

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Skill:

5/5 Single leg kettlebell crossover deadlifts

1:00 Rest

 

4 Sets for quality, increase weight each set as long as proper form is maintained

 

Endurance:

Partner WOD:

Run 400m

Row 500m

Bike 1200m

Ski 500m

 

3 Rounds for time and score*

*Equal work required on run/machines. While one partner works, other partner must be performing the following:

Round 1: Max burpees

Round 2: Low plank hold

Round 3: GHD Sit-ups

 

 

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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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Saturday, 27 February 2021

New Board WOD boards are finished! You know what that means!!

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Skill:

10 Parallette shoot-throughs w/ push-up and dip

1:00 Rest

15/15 Seated single leg lifts over dumbbell

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD, alternate exercises

25′ Handstand walk

5 Pull-ups

5 Burpees over bar

5 Goblet squats (72/53)

5 Deadlifts (275/183)

 

10 Rounds for time

(30:00 cap)

 

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Monday, 15 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

All classes are normal. If you can get to the gym, it will be open!

“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!

 

Skill:

10 Parallette shootthroughs

1:00 Rest

7 Parallette push-ups

1:00 Rest

 

3 Sets

 

Conditioning:

“Partner Cindy”

As many rounds* and reps as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

 

For score

*Partners alternate complete rounds

 

 

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Friday, 12 February 2021

Ape flashback to February 2012

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Conditioning:

Partner WOD, equal work

2 Min AMCAP bike

…2 minute rest, then 2 rounds of…

20 Wallball shots (25/16) @ (10/9)

40 Sit-ups

60ft Walking lunges

80 Speed skips

…2 minute rest, then…

2 Min AMCAP row

 

For total calories and time

 

Strength:

Deadlift:

1-rep max

For load

 

 

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Tuesday, 09 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Skill:

Hollow roll to arch hold (3 each direction)

1:00 Rest

10 Double dumbbell maltese press

1:00 Rest

 

4 Sets

 

Endurance:

Partner WOD

(600/500/400) Calories rowed*

For time

(30:00 cap)

 

*M/M pairs row 600, M/F pairs row 500, F/F pairs row 400

Equal work required (time or distance)

 

 

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Friday, 05 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

“Bring-a-Friend Friday”

Skill Work:

4 Negative push-ups with 4 sec count down

Rest 1:00

 

4 Sets for quality

 

Conditioning:

Partner WOD*

1:00 work at each station, with 0:30 transition:

Double dumbbell thrusters (50/35)

Calories on rower

Wall-ball sit-up throws

Calories ski erg

Pull-ups

Calories on assault bike

Partner tire flips

 

2 Rounds

 

For total score

* One partner working at a time, with exception of the sit-up throws where partners are working together

 

 

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Tuesday, 02 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Skill Work:

4 Negative pull-ups w/ 4-sec count down

Rest 1:00

 

5 Sets for quality

 

Endurance:

Partner WOD

Bike 300 calories

 

For time

 

 

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