Tuesday, 17 May 2022

0630 class is canceled this Tuesday and Friday. Sorry for any inconvenience.

Get your MP spring/summer gear here!

 

Conditioning:

75′-50′-25′ Handstand walk

12-10-8 Clean and jerk (135/93)

10-8-6 Ring dips

 

For time

(12:00 cap)

 

…Rest 3 minutes* then…

 

8 Deadlifts (275/183)

16 Slammers (12/8)@(2m)

30/24 Calories rowed

 

3 rounds for time

(15:00 cap)

*If athlete completes first triplet in under 12 minutes they get additional rest until the 15 minute mark

 

 

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Friday, 13 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

10 Hollow-arch swings on bar (holding a yoga block between your legs)

0:30 Rest

 

3 Rounds for quality

 

Conditioning:

50/40 Calories biked

40 Double-unders

30 Wall-ball shots (25/16)@(10/9′)

20 Chest-to-bar pull-ups

10 Thrusters (135/93)

5 Bar muscle-ups

 

For time

(15:00 cap)

 

 

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Saturday, 07 May 2022

Get your MP spring/summer gear here!

 

Accessory Work:

1:00 Max reps banded strict pull-ups

1:00 Rest

1:00 Max reps ring rows

1:00 Rest

 

2 Rounds for max reps

 

Conditioning:

Partner WOD, equal work required

20 Power snatch (115/73)

20 Toes-to-bar

20 Handstand push-ups

18 Power snatch (115/73)

18 Toes-to-bar

18 Handstand push-ups

16 Power snatch (115/73)

16 Toes to bar

16 Handstand push-ups

 

…Rest 3:00 then…

 

12 Overhead squats (135/93)

120 Double-unders

8 Overhead squats (135/93)

80 Double-unders

6 Overhead squats (135/93)

60 Double-unders

 

For time

(22:00 cap)

 

 

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Friday, 29 April 2022

Join us tomorrow (Saturday) at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 1

20 Toes-to-bar

20 Alternating dumbbell snatches (70/50)

 

3 Rounds for time

(10:00 cap)

 

…Rest 10:00 then…

 

2022 CrossFit Games Age Group Online Qualifier WOD 3

As many rounds and reps as possible in 10 minutes of:

1 Rope climb*

2 Shuttle runs**

2 Rope climbs

4 Shuttle runs

3 Rope climbs

6 Shuttle runs

5 Rope climbs

8 Shuttle runs

5 Rope climbs

10 Shuttle runs

7 Rope climbs

Etc…

 

For score

*Athlete must touch the metal beam at the top of the rope to constitute a rep

**1 shuttle run rep consists of running 25′ down and back

 

 

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Friday, 22 April 2022

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 2

50 Overhead squats (95/63)

40 Bar-facing-burpees

40 Alternating stationary back rack lunges (95/63)

30 Bar-facing burpees

30 Cleans (95/63)

20 Bar-facing-burpees

20 Alternating pistols

10 Muscle-ups

 

For time

 

 

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Wednesday, 20 April 2022

Get your MP spring/summer apparel HERE !

Online store closing tomorrow, April 21st!

 

Skill:

0:30 Max rep strict pull-ups

1:00 Rest

 

7 rounds for highest round and total reps

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (175/113)

8 Burpees-over-bar

12 Box overs (24/20”)

 

For score

 

 

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Monday, 18 April 2022

Get your MP spring/summer apparel HERE !

Online store closing April 21st!

 

Conditioning:

E2MOM for 10 Minutes:

12/9 Calories rowed

9 Sumo deadlift high pull (75/53)*

7 Front squats (75/53)*

5 Kettlebell swings (72/53)*

 

For score
*Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.

 

Strength:

1-rep max Clean

 

For max load

Compare to Friday, 16 April 2021

 

 

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Friday, 15 April 2022

Join us today for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

Conditioning:

Fitness Challenge WOD

21-15-9 rep rounds of:

Calories biked

Alternating dumbbell snatches (50/35)

 

…Rest 7:00, then…

18-12-6 rep rounds of:

Calories rowed

Burpees-over-rower

 

For total time

 

 

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Tuesday, 12 April 2022

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

Conditioning:

500m Ski

50′ Handstand walk

400m Row

40 Wall-ball shots (20/14) @ (10/9’)

30 Calories bike

30 GHD Sit-ups

200 Speed skips

20 Front squats (95/63)

100m Run

10 Bar-facing-burpees

 

For time

(20:00 cap)

 

Strength:

Back squat

3 reps at 80% 1-RM

4 Sets for quality

 

 

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Monday, 11 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start TODAY!!

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

 

 

Conditioning:

Partner WOD*

27 Thrusters (95/63)

21 Chest-to-bar pull-ups

15 Thrusters (135/93)

9 Bar muscle-ups

 

For time

(15:00 cap)

*Partner A completes full workout (max 7:30), then tags Partner B who completes full workout. Partners can adjust weights for each other.

 

…Rest 5:00 then…

 

Partner A completes 2:00 max calories bike/row*

Partner B completes 2:00 max calories bike/row*

 

For total calories
*One partner must row, and the other bike

 

Skill Work:

Plate push-ups

Advanced: 10/8 reps

Intermediate: 8/6 reps

Beginner: 6/4 reps

If performing box push-ups, athlete performs 10/8 per round

 

3 Sets for quality of positions

 

 

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Saturday, 09 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

400m Run

20 Toes to bar

10 Handstand push-ups

5 Deadlifts (315/205)

500m Row

 

3 Round for time

(30:00 cap)

 

 

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Wednesday, 06 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

Buy-in:

500m Row

For time

 

…rest 4-minutes, then…

12 Burpees-over-bar

6 Thrusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 4-minutes, then…

Sell-out:

1000m Bike

For time

 

 

Strength:

Pause Front Squats

4 @ 45% 1-rm

4 @ 55%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 75%

 

For quality

 

 

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Saturday, 02 April 2022

Conditioning:

Every minute on the minute for 5 minutes perform:

6 Double dumbbell front squats (2x 50/35)

6 Dumbbell facing burpees

 

…Rest 2:00 then…

 

Every minute on the minute for 7 minutes perform:

3 Power cleans (135/93)

3 Bar muscle-ups

 

For completion

 

Strength:

Every 2:00 on the minute perform:

1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk

Start at 40% of 1-RM clean and jerk, increase each set by 10%

5 Sets for quality

 

 

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Friday, 25 March 2022

No 0630 class this Friday. Sorry for any inconvenience.

 

Conditioning:

From 0:00 until 7:00 complete one round of the following:

30/24 Calories rowed

20 Burpee box jump overs (24/20″)*

10 Snatches (135/93)

 

For time**

 

…Rest from 7:00 until 17:00, then…

 

From 17:00 to 23:00 complete two rounds of the following:

20/16 Calories biked/skied

15 Toes to bar

10 Handstand push-ups

 

For time

*Burpee box jump overs must be performed facing the box

**If athlete finishes before the 7:00, take the additional rest until the 17:00 minute

 

 

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