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Monday, 19 February 2024

18 February 2024 by 6 Comments

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

2 Rounds of the following:

 

As many reps as possible in 3-minutes of:

500/400m Ski

Max reps pull-ups

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

400m Run

Max reps burpee box jump overs (24/20”)

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

500/400m Row

Max reps pistols

 

…rest 1-minute and then…

As many reps as possible in 3-minutes of:

30/24 Calorie bike

Max reps handstand push-ups

 

For total score

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Monostructural, Skill

Tuesday, 06 February 2024

5 February 2024 by 8 Comments

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

20 Bar muscle-ups

40 Calories biked

50 Toes to bar

200-ft D-ball bear hug carry (100/70)

 

 

2 Rounds for time

(25:00 cap)

 

 

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Filed Under: 16-20 min, 20+ min, Bodyweight, Gymnastics WOD, Partner WOD, Skill

Friday, 02 February 2024

1 February 2024 by 4 Comments

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Accessory Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

0:30 Rest

 

3 Rounds for quality

 

 

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of the following:

10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep)

10 Synchro deadlifts* (205/143)

10 Wall-walks (equal work required, each partner does 5 reps, split as desired)

 

For score

(30 points per round)**

*Synchro is at the top of the deadlift only

**Each 50-ft is 1 point

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Partner WOD, Skill, Strength/Speed

Saturday, 27 January 2024

26 January 2024 by 1 Comment

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

20 Shuttle runs (25-ft down AND back = 1 rep)

10 Double dumbbell thrusters (2 x 50/35)

5 Bar muscle-ups

4:00 Rest

 

4 Rounds for time

(35:00 cap)

 

 

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Filed Under: 20+ min, Couplet/Triplet, Lifting, Skill

Wednesday, 17 January 2024

16 January 2024 by 3 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

12 Rope climbs (13′)

24 Alternating single-arm dumbbell hang clean & jerk (50/35)

36 Calories rowed

 

…rest 2:00, then…

 

14 Strict handstand push-ups

28 Chest-to-bar

42 Calories biked

 

…rest 2:00, then…

 

16 Bar muscle-ups

32 Single-arm dumbbell overhead squats (50/35)

48 Calories rowed

 

For time

*Equal work, with one working at a time

 

 

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Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural, Partner WOD, Skill

Tuesday, 09 January 2023

8 January 2024 by 10 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

 

Conditioning:

CrossFit Games Open WOD 14.1

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

30 Double-unders

15 Power snatches (75/53)

 

For score

Compare to Saturday, 01 March 2014

 

…Rest 6-minutes and then…

 

Every minute on the minute, for 8 minutes, complete the following:

Odd minutes: 15 V-ups

Even minutes: One max set unbroken toes-to-bar

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, CrossFit Games WOD, EMOM, Gymnastics WOD, Lifting, Skill

Friday, 05 January 2024

4 January 2024 by 7 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

4 Bar muscle-ups

20 Double unders

8 Strict handstand push-ups

20 Double unders

12 GHD sit-ups

20 Double unders

 

4 rounds for time

 

 

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Filed Under: 16-20 min, Bodyweight, Gymnastics WOD, Hybrid, Monostructural, Skill

Friday, 29 December 2023

28 December 2023 by 7 Comments

Join us today, Friday, December 29th for a FREE trial WOD!

No fitness experience is needed. We can modify everything!

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

4 Bar muscle-ups

8 Alternating DB box step-ups (2×50/35) @ (24/20″)

Max rep squat cleans in remaining time (185/123)

 

5 sets for score*

*Rest 2:00 between sets

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Saturday, 23 December 2023

22 December 2023 by 6 Comments

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec.

The normal schedule resumes on Wednesday.

Merry Christmas from MP CrossFit!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 24 December 2022

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Open Gym, Skill

Wednesday, 13 December 2023

12 December 2023 by 6 Comments

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

No fitness experience is needed and everyone is welcome!

 

Skill:

10 Tempo* GHD back extensions

0:30 Glute bridge hold

1:00 Rest

 

3 Sets for quality

*Tempo is 3 second up, 1 second hold, 3 second down

 

Conditioning:

12 Double dumbbell deadlifts (2 x 50/35)*

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

12 Double dumbbell deadlifts

9 Double dumbbell hang cleans

6 Double dumbbell shoulder to overhead

15/12 Calories biked

4:00 Rest

 

3 Rounds for work time each round

*Use same dumbbells for all dumbbell movements

 

 

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Filed Under: 16-20 min, Couplet/Triplet, Hybrid, Monostructural, Skill

Monday, 11 December 2023

10 December 2023 by 5 Comments

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

No fitness experience needed and everyone is welcome!

 

Skill:

0:30 Nose and toes handstand hold on wall*

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

3 Sets for quality

*Athlete may also choose to work freestanding handstand holds based on ability

 

Conditioning:

3 Burpee bar muscle-ups

12 Shuttle runs (25-ft down and back = 1 rep)

3 Burpee bar muscle-ups

3:00 Rest

 

5 Rounds for time

(30:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill

Wednesday, 06 December 2023

5 December 2023 by 5 Comments

Join us this Saturday, Dec 9th at 9am for a FREE class!

Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!

 

Accessory Work:

Bulgarian Split Squat

8 reps (right leg)

8 reps (left leg)

2:00 rest

 

3 rounds for quality

*Athletes can choose the weight and increase load or remain the same each round.

 

Conditioning:

40 Wall ball shots (20/14)@(10/9′)

30 Pull-ups

30 Wall ball shots

20 Chest to bar pull-ups

20 Wall ball shots

10 Bar muscle-ups

 

For time

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill

Tuesday, 05 December 2023

4 December 2023 by 5 Comments

Join us this Saturday, Dec 9th at 9 am for a FREE class!

Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Skill:

Accessory/ Shoulder Warm-Up:

“Shoulder Blaster”

10 Side-lying shoulder flexion*

10 Side-lying shoulder adduction*

10 Side-lying external rotation*

 

2 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.

 

Conditioning:

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

5-10-15-20-25…

Toes-to-bar/GHD sit-ups*

15 Overhead squats (95/63)

75 Double unders/Crossover single unders*

 

For score

*On odd rounds do T2B and double unders. On even rounds do GHD SU and crossovers.

 

 

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Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill

Friday, 01 December 2023

30 November 2023 by 5 Comments

Join us today, Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Conditioning:

As many rounds and reps as possible in 15-minutes of the following:

25 Deadlifts (115/78)

20 Alternating stationary back rack lunges (115/78)

15 Bar-facing burpees

10 Hang power cleans (115/78)

5 Strict pull-ups

 

For score

 

Accessory/Core Work

0:45 Hollow hold

1:00 Rest

0:45 Side low plank hold (right)

1:00 Rest

0:45 Side low plank hold (left)

1:00 Rest

0:45 Arch hold

1:00 Rest

 

2 Rounds for quality

 

 

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Filed Under: 11-15 min, AMRAP, Lifting, Skill, Strength/Speed
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