Tuesday, 17 May 2022

0630 class is canceled this Tuesday and Friday. Sorry for any inconvenience.

Get your MP spring/summer gear here!

 

Conditioning:

75′-50′-25′ Handstand walk

12-10-8 Clean and jerk (135/93)

10-8-6 Ring dips

 

For time

(12:00 cap)

 

…Rest 3 minutes* then…

 

8 Deadlifts (275/183)

16 Slammers (12/8)@(2m)

30/24 Calories rowed

 

3 rounds for time

(15:00 cap)

*If athlete completes first triplet in under 12 minutes they get additional rest until the 15 minute mark

 

 

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Monday, 16 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 27 August 2021

 

Skill:

0:30 Max strict pull-ups

0:30 Rest

1:00 Max strict pull-ups

1:00 Rest

 

2 Rounds for quality and max reps

 

 

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Friday, 13 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

10 Hollow-arch swings on bar (holding a yoga block between your legs)

0:30 Rest

 

3 Rounds for quality

 

Conditioning:

50/40 Calories biked

40 Double-unders

30 Wall-ball shots (25/16)@(10/9′)

20 Chest-to-bar pull-ups

10 Thrusters (135/93)

5 Bar muscle-ups

 

For time

(15:00 cap)

 

 

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Wednesday, 11 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

 

Skill:

2022 Fitness Challenge

Max rig hang

(no grips or tape)

 

For time

 

Conditioning:

Complete as many rounds and reps as possible in 20-minutes of:

200m Row

2 Strict Handstand Push-ups

4 Burpees-over-bar

8 Stationary lunges (95/63)

16 Sit-ups

 

For Score

(Row is worth 2 points)

 

 

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Tuesday, 03 May 2022

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Endurance:

600m Run

2:00 Rest

750m Row

2:00 Rest

500m Ski/1200m bike*

2:00 Rest

 

2 Rounds for time
*Athletes will ski one round and bike the other.

 

Skill:

Pistols Strength/Progression:

20 Deck squats

1:00 Rest

2 Sets for quality

Directly into…

12 Alternating ankle wrap pistols

1:00 Rest

2 Sets for quality

Directly into…

0:30 AMRAP pistols

1:00 Rest

2 Sets for score and quality

 

 

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Friday, 29 April 2022

Join us tomorrow (Saturday) at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 1

20 Toes-to-bar

20 Alternating dumbbell snatches (70/50)

 

3 Rounds for time

(10:00 cap)

 

…Rest 10:00 then…

 

2022 CrossFit Games Age Group Online Qualifier WOD 3

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

1 Rope climb*

2 Shuttle runs**

2 Rope climbs

4 Shuttle runs

3 Rope climbs

6 Shuttle runs

5 Rope climbs

8 Shuttle runs

5 Rope climbs

10 Shuttle runs

7 Rope climbs

Etc…

 

For score

*Athlete must touch the metal beam at the top of the rope to constitute a rep

**1 shuttle run rep consists of running 25′ down and back

 

 

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Tuesday, 26 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Skill:

10 Hollow rocks

10 Arch rocks

10 Hollow arch swings on bar

Rest 1:00

 

3 rounds for quality

 

Conditioning:

Partner WOD

1:00 work/0:15 transition at the following stations*

 

Calories ski erg

Alternating dumbbell hang clean & jerk (50/35)

Stationary plate overhead alternating lunges (45/35)

Rope climbs (12′)

Double-unders

Abmat butterfly sit-ups

 

4 rounds* for total score

Compare to Wednesday, 17 November 2021

*partners each work for a full 0:30 during each minute

1:30 rest between rounds

 

 

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Friday, 22 April 2022

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 2

50 Overhead squats (95/63)

40 Bar-facing-burpees

40 Alternating stationary back rack lunges (95/63)

30 Bar-facing burpees

30 Cleans (95/63)

20 Bar-facing-burpees

20 Alternating pistols

10 Muscle-ups

 

For time

 

 

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Wednesday, 20 April 2022

Get your MP spring/summer apparel HERE !

Online store closing tomorrow, April 21st!

 

Skill:

0:30 Max rep strict pull-ups

1:00 Rest

 

7 rounds for highest round and total reps

 

Conditioning:

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

4 Power cleans (175/113)

8 Burpees-over-bar

12 Box overs (24/20”)

 

For score

 

 

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Saturday, 16 April 2022

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Conditioning:

15/12 Calories biked

10 Handstand push-ups

50 Double unders

5 Strict handstand push-ups

15/12 Calories biked

Rest 1:00

 

4 rounds for time

(23:00 minute cap)

 

Strength:

Hang Power Clean

5 cyclic reps at:

35-45-55-65-70-75%

 

For quality

 

 

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Wednesday, 13 April 2022

 

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

Endurance:

Partner WOD

Row 400m* (at 90% of 500m pace)

3 Rounds for quality of pacing

 

…Rest 5:00 then…

Row 200m* (at 102% of 500m pace)

3 Rounds for quality of pacing

 

…Rest 5:00-7:00 then…

Row 1000m* (at max effort)

For time

 

*Partners split these distances in half each round: 400m=200m/each, 200m=100m/each, 1000m=500m/each

 

Accessory Work:

“Shoulder Blaster”

10 Side lying shoulder flexion*

10 Side lying shoulder adduction*

10 Side lying external rotation*

 

3 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

 

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Tuesday, 12 April 2022

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

Conditioning:

500m Ski

50′ Handstand walk

400m Row

40 Wall-ball shots (20/14) @ (10/9’)

30 Calories bike

30 GHD Sit-ups

200 Speed skips

20 Front squats (95/63)

100m Run

10 Bar-facing-burpees

 

For time

(20:00 cap)

 

Strength:

Back squat

3 reps at 80% 1-RM

4 Sets for quality

 

 

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Monday, 11 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start TODAY!!

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

 

Conditioning:

Partner WOD*

27 Thrusters (95/63)

21 Chest-to-bar pull-ups

15 Thrusters (135/93)

9 Bar muscle-ups

 

For time

(15:00 cap)

*Partner A completes full workout (max 7:30), then tags Partner B who completes full workout. Partners can adjust weights for each other.

 

…Rest 5:00 then…

 

Partner A completes 2:00 max calories bike/row*

Partner B completes 2:00 max calories bike/row*

 

For total calories
*One partner must row, and the other bike

 

Skill Work:

Plate push-ups

Advanced: 10/8 reps

Intermediate: 8/6 reps

Beginner: 6/4 reps

If performing box push-ups, athlete performs 10/8 per round

 

3 Sets for quality of positions

 

 

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Saturday, 09 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

400m Run

20 Toes to bar

10 Handstand push-ups

5 Deadlifts (315/205)

500m Row

 

3 Round for time

(30:00 cap)

 

 

Post results and experience to comments