Skill/Endurance: Tag Team Row Sprints Max Calories Rowed in 15-minutes   Conditioning: Every minute on the minute perform the following, adding 1 burpee every minute, until failure: 3 Power Cleans (115/75) 1 Burpee   For total number of burpees   Royal Burpee Challenge: Day 116   Flexibility: 20 Front Leg Swings/leg 20 Side Leg...Read More

  Strength: Deadlift 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   For max reps at 85%   Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk   3 rounds for time Compare to Saturday, 31...Read More

  Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14) …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95) …then 2 rounds, completing 1 round each of: 15...Read More

  Strength: Front Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   For max reps at 85%   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Rowed   2 rounds for time Compare to Wednesday, 19...Read More

  Conditioning: “C & J Creation” (revised) 40 Double Unders 20 1-arm Kettlebell Swings (35/20) 10 Calories Rowed 5 Clean & Jerks (155/105)   4 rounds for time Compare/similar to Friday, 24 May 2013   Royal Burpee Challenge: Day 110   Flexibility: Eye of the Needle – 1:30/side Revolved Seated Staff – 1:30/side Reclined Spinal Twist...Read More

MP was represented well at the Memorial Day WOD.   Strength: Hang Squat Snatch to 2 Overhead Squats 1-1-1-1-1-1-1-1-1-1 For max load and quality   Conditioning: Every 3 minutes for 21 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees   For quality and score* *Score is max number of burpees...Read More

Memorial Day WOD   Celebrating the sacrifice that over 1 million Soldiers have given their lives to secure our freedom. Take a moment and pray for their families. MP CrossFit and Vertical CrossFit are joining up to embrace that sacrifice. Join us for a WOD at 0900 at Vertical CrossFit, 71st and Trenton. Many Soldiers...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score *Add one 1 to each exercise each round. Partners alternate exercises.   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side  ...Read More

  Strength: Back Pause Squats 4-4-4-4 @ 65% 1RM   For Quality   Conditioning: 50 Knees-2-Elbows 50 Thrusters (45/33) 50 Double Under 50 Kettlebell Snatches (53/35) 50 Overhead Squats (45/33) 50 Sumo Deadlift High-Pull (45/33) 50 Burpees   For Time Compare to Tuesday, 13 May 2014   Mobility: 15 Sit-ups to Pike Couch Stretch – 2:00...Read More

  Conditioning: 30 Calories Rowed 20 Burpees 10 Snatches (135/95) 5 Muscle-ups   3 rounds for time   Strength: Shoulder Press 5-5-5-5-5 @ 75% 1RM   For Quality   Flexibility: 15 Front Leg Swings/per leg Hamstring Floss – 2:00/leg Olympic Wall Squat – 2:00 15 Sit-ups to Pike Pike stretch – 2:00     Post...Read More