Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 15/12 Calories Rowed 12 Alternating Pistols 9 GHD Sit-ups For score …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35) 10m One-arm Overhead Dumbbell Walking...Read More
Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec. Then all out for 30 sec using legs only, rest 60 sec. Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories Conditioning: Complete as many...Read More
MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!! Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Back Extensions 10 Pistols 5 Muscle-ups 3 rounds...Read More
No 0630 class this Tuesday. All other classes normal. Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 20/15 Calories Biked 15 Ring Dips 10 Dumbbell Turkish Get-ups (50/35) (5 each side) For Score Compare to Wednesday, 29 November 2017 Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: Complete as many rounds as possible in 4 minutes of: 20 Wall-Ball Front Squats (25/16)* 40 Double Unders …Rest 2 minutes Complete as many rounds as...Read More
“Breathing is over-rated. But it is necessary.” 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...Read More
Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00 6 rounds for time Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″) 4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip....Read More
Happy Columbus Day! Conditioning 1: Columbus Row, 3-person team 2100m For Time Conditioning 2: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups 3 rounds for time Compare to Friday, 14 October 2016 Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* 50...Read More
