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

  Skill/CFE: Row 500m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Let’er Rip” 3 rounds of:* 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 2 minutes …then 3 rounds of:* 20 Box Overs (24/20″) 20 GHD Sit-ups   For Time Compare to Saturday, 11...Read More

Normal class at 0900. Good luck to the Tough Mudder team!   Conditioning: “All I do is work and run” 15 Overhead Squats (155/103) Run 300m 30 Pull-ups Run 400m 45 Bar-Over-Burpees Run 600m 45 Double Unders Run 400m 30 Toes-2-Bar Run 300m 15 Clean and Jerk (155/103)   2 rounds for time   Mobility:...Read More

  Strength: Deadlift 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row   For Time – Equal work, one at a time working, and must...Read More

How the “boys” solve the issues of the world. 🙂   Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10...Read More

  Strength: Shoulder Press 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand...Read More

Post competitors class mobility work   Strength: Overhead Squat 3-3-3-3-3+ @ 55-60-65-70-75% 1RM   For quality of movement   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score Compare to Tuesday, 27 May 2014   Flexibility: 10 Sit-ups...Read More