Skills and Drills: Fast Elbows Snatch Balance CFE running drills   For Quality   Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols...Read More

  Conditioning: 4-person Team WOD Part 1: Row 1600m   Part 2: 2 rounds of: 40 Pull-ups 40 Dumbbell Snatches (50/25) 60 Box Jumps (24/20″) 80 Kettlebell Swings (53/35) 60 Wall-Ball Shots (14/10) @ (10′) 40 Hand-Release Push-ups 40 Toes-2-Bar   Parts 1, 2, & 3 for total time 17:00 Cap Equal work, one team...Read More

    Conditioning: CrossFit Team Series Event 4 Scaled version: Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 Thrusters (65/35) 5 Pull-ups Then, Male 2 and Female 2 each perform: 10 Thrusters (65/35) 10 Pull-ups Then, Male 1 and Female 1 each perform: 15 Thrusters...Read More

  Conditioning: CrossFit Teams Series Event 3 Rx’d WOD: 42-30-18 reps for time of: Muscle-ups, with static Deadlift hold 350-lb partner Deadlift*   Scaled WOD: 80-60-40 reps for time of: Hand-release Push-ups, with static Deadlift hold 270-lb partner Deadlift*   *Partner Deadlifts: Rx’d – 135-lbs on one side, 170-lbs on the other Scaled – 90 on...Read More

  Happy Labor Day! MP Closed Team WOD at Vertical CrossFit @ 0930-1030 3-person team WOD* Buy-in: 150m Sled push (230/150)* …then… “Labor This” Run 400m* 60 Kettlebell Swings (53/35) 45 Pull-ups 30 Burpees 15 Handstand Push-ups   3 rounds for time *Equal work on each part. Sled drag to be performed by each member,...Read More

Happy birthday to Robert Hauger! Time to enjoy the burpee mile. 🙂 We will be meeting at Memorial High School track at 0830. See you all there.   MPCF presents: 6th Annual Burpee Mile Option 1: Individual Complete 1 mile of Burpee Broad Jumps   Option 2: 3-5 person Team Complete 1 mile of Burpee...Read More

I saw this e-card a few days ago, and it made me think about all the PR’s people have been setting at MP these last few weeks! I am proud of each and every one of you! Ape Strong!! Reminder: There will not be a night class on Friday. Sorry for any inconvenience.   Strength/Skill:...Read More

Enjoyed having Angie dropping in for some WOD’s! Come back soon.   Conditioning: Partner WOD Tuesday 40 Burpee Box Over (20″) …then 2000m Row …then 40 Pull-ups 8 Squat Cleans (135/93) 30 Ring Dips 6 Squat Cleans (155/103) 20 Pull-ups 4 Squat Cleans (175/113) 10 Ring Dips 2 Squat Cleans (185/123) …then 200m Sprint x 4 …then 40...Read More

  Bring a Friend WOD Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of:   200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump Rope Singles   …Rest 5 minutes   As partner groups, perform as many rounds as possible in...Read More

  Skill: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45)   …Rest 3 minutes   Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front...Read More