Strength: Deadlift 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 85%   Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) 1000m Row  ...Read More

  Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds*   *30 seconds of Seated Shoulder Flexion between sets   Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63)   …Rest 1 minute   Part 2: Perform 2-4-6-8-10-12...Read More

  Conditioning: Partner WOD “Watching Lifetime while getting a root canal” Part 1: 20 Front Rack Lunges (95/65) 20 Kettlebell Swings (53/35) 4 rounds   Part 2: 100 Wall-Ball Shots (20/14) @ (10/9′)   Part 3: 15 Hang Snatches (95/65) 15 Box Jumps (24/20″) 4 rounds   Part 4: 100 Wall-Ball Sit-ups (20/14)   Part...Read More

  Conditioning: 15 Calorie Row 12 Clean & Jerks (135/95) 9 Snatches (135/95) 6 Thrusters (135/95)   For Time WOD design courtesy of #KOintheOK 2016 – Rx Finals Perform this solo, 3, or 6-person team. If done as part of a team, each member do a complete round before next member starts.   …Rest 5...Read More

Fun times with MP family and friends!   Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-rep max for complete series   For Max Load Compare to Friday, 02 January 2015   Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83)   For Time Compare to Friday,...Read More

 Skill: Rower Stroke Work  10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster...Read More

Strength: Snatch 1-rep max Compare to Wednesday, 02 September 2015   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 Toes-2-Bar 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups   For score Compare to Saturday, 15 July 2015 Alternate exercises through each round. Each run...Read More

Congrats to MP CrossFit’s Bradley and Courtnie. He asked, and she was crazy enough to say YES! 🙂   Skill Work: Pick 1-3 skills on the “Skill Sheets” Practice for 15 minutes   Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters weight (235/155) Compare to Friday,...Read More

  Strength: Front Squats 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: 15-12-9 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 2:00/side Barbell Biceps Smash – 1:30/arm Reclined Spinal Twist –...Read More

Class is at 0900 only.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time Compare...Read More