General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 2 rounds of Burgener warm-up 7 Clean & Jerk (45/33) 5 Clean & Jerk (95/63) 3 Clean...Read More

Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!! General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Overhead squats (45/33) 5 Overhead squats (75/53)...Read More

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a...Read More

  Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Specific warm-up: 2 rounds of Burgener warm-up 8 Hang power cleans (45/33) 8 Shoulder-2-overhead 6...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 30 minutes of: 2 rounds of “Cindy”* 2 rounds of “DT”* Run 400m*   For score *Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1...Read More

0630 class Monday and Wednesday is canceled this week. All other classes are normal.   Strength: Thrusters 2-2-2-2-2-2-2-2   Build to a heavy 2-rep max. Reps must be connected.   Conditioning: “The Hangover” 50 Thrusters (45/33) 25 Pull-ups 15 Handstand push-ups   2 rounds for time   Royal Huddleston Burpee Challenge: Day 38    ...Read More

  General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Specific Warm-up: 12 DL (45/33) 10 DL (95/63) 8 DL (135/93) 6 DL (175/113) 4 DL (205/133)   Strength: ”Dead, Deader, Deadest”* 30 seconds of max...Read More

    Conditioning: Partner WOD Part 1: 2:00 max calorie row, then 2 rounds of: 12 Piston Devil Presses* (40/25) 20 Toes-2-bar* 12 Synchronized burpees-over-bar   For time (8:00 cap) *Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B...Read More

  General Warm-up: Run 400/Row 500 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 10 Wall-ball shots 20 Shoulder touches 40 Jump rope 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 7 Power snatches (45/33) 7 Power cleans (45/33) 5...Read More

  General warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 Knees-2-Elbows 10 Handstand push-ups 50 Jump rope   Conditioning A: Complete as many rounds and reps as possible in 8 minutes...Read More