The 0630 class on Tuesday is canceled this week. Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For Max Reps Conditioning: “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double...Read More
Strength: Back Squat 5-5-5-5-5 For Max Load Conditioning: “Not Afraid” 600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103) For Time Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side Couch Stretch – 2:00/side For Quality Post Load, Time, and...Read More
Strength: Squat Snatch 1-1-1-1-1 For Max Load Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Kettlebell Snatches (53/35) 10...Read More
Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand For Quality Conditioning: Complete as many rounds as possible in 6:00 of: 2 Muscle-ups 4 Wall-Ball Push-ups 8 Half Tacos...Read More
Congrats to all MPCF competitors! Represented MP well this weekend! Strong Work! Strength: Front Squats 5-5-5-5-5 For Max Load Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders For Time Mobility: Quad Smash – 2:00/leg Overhead T-Spine Smash...Read More
Friday evening and Saturday morning classes are canceled due to Battle at the Ballpark competition at OneOk field. Come support the 3 MP CrossFit teams; competing at 1800, 1900, and 2000 on Friday evening. Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand For Quality ...Read More
Strength: Deadlifts 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. For Quality Conditioning: Complete as many rounds as possible in 9:00 of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53) …then run 800m and rest, 8:00 cap Complete as many rounds as possible in 7:00...Read More
Skill: Hinge Rows 5-5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows For Quality Conditioning: Complete as many rounds as possible in 10:00 of: 9 Bar-over-Burpees 6 Snatches (95/65) 3 Muscle-ups For Score Mobility: Lateral Opener – 2:00/side Single Leg Flexion – 2:00/leg T-Spine Smash – 2:00 ...Read More
Strength/Skill: Power Cleans 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. Focus points for this are: Hip Explosion, Shrug, Fast Elbows For Quality Conditioning: Run 600m 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Run 400m 50 Double Unders 40 Kettlebell Sumo Deadlift High-pull (53/35) 30 Wall-Ball Shots (20/14) @...Read More
