Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders   5 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30...Read More

Fun weekend comp with the Ape and Vertical families at Battle on the Plains! Conditioning: Partner WOD* Row 500m/Fat Bar Deadlift hold (115) 150 Double Unders/Fat Bar Front Rack hold 100 Calories Bike/Fat Bar Back Rack hold 50 Toes-2-Bar/Fat Bar Overhead hold   For Time   …rest 8:00 As many meters in 2 minutes of:...Read More

Conditioning: Partner WOD 120 Double Unders 120 Chest-2-Bar Pull-ups 120 Hang Power Snatches (95/65) 120 Double Unders   For Time Instructions: DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are...Read More

  Strength & Conditioning: Partner WOD CrossFit Team Series WOD 3 50 synchronized wall-ball shots (20/14) @ (10/9′)* 30 cleans (135/95)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 20 cleans (185/135)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 10 cleans (225/155)**   For Time (for registered competitors, 12:00 cap) *Scaled is (14/10) @ (9′) **...Read More

  Conditioning: Partner WODs CrossFit Team Series WOD 1 9-15-21 rep rounds of: Synchronized Thrusters (95/65)* Synchronized Bar-Facing Burpees   For Time *Scaled weight is (65/45)   …rest 10-15:00 (not Team series requirement), then… CrossFit Team Series WOD 4 100-Calorie Rowed, switch as needed 100 Toes-2-Bar*   For Time *Scaled is Hanging Knee Raises  ...Read More

  Conditioning: MPCF Board WODs Pick one of the following board WODs: Angie, Cindy, Mary, or Nancy   …rest 10:00, then partner up and perform… “Annie”* 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For time *Equal work. One at a time working.   Flexibility/Mobility: Right side straddle – 2:00 Left side straddle – 2:00...Read More

Skill Work: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   Diane 21-15-9 rep rds of: Deadlifts* Handstand Push-ups** *(225/155) – Rx (185/125) – 55+...Read More

Conditioning: Partner WOD* “Time to make lemonade with the lemons!” 20 Triple Unders 40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)* 20 Chest-2-Bar Pull-up Run 800m 30 GHD Sit-ups 30 Shoulder Press (95/63) 30 Overhead Squats (95/63) Row 800m 30 Kettlebell Swings (72/53) 30 Push Press (115/73) 30 Front Squats (115/73) Run 800m 20 Handstand Push-ups 40...Read More

MPCF is closed on Monday, 04 September. We will be meeting at Vertical Limit Fitness at 0900. Come join us for some “Labor” intensive work!! We will have fun while we sweat and move heavy things. Classes normal the rest of the week.   Post experiences to comments  Read More

2012 Flashback! Who’s up for another Tough Mudder?!   Conditioning: 4-person Team 200 Double Unders 160 Sit-ups 120 Push-ups 80 Calories Biked 40 Chest-2-Bar Pull-ups   For Time Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.   …Rest 10:00 from the...Read More