Monday, 04 July 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Saturday, 28 May 2022

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! 

 

Conditioning:

4-person team WOD

Conditioning:

“All in this together”

80 Burpees-over-rower

80 Handstand push-ups

80 Calories assault bike

80 DB step-overs (20″) @ (70/50)

80 Toes-2-bar

160 Double unders

80 Calories skierg

80 Pull-ups

80-ft Right-arm DB overhead lunge (70/50)

80-ft Left-arm DB overhead lunge (70/50)

80 Calories rowed

 

For Time

*Equal work required. One at a time working. Tag between exercises.

 

 

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Friday, 18 March 2022

Join us this Saturday at 0900 for a FREE WOD! No experience needed!

Conditioning:

20 Thrusters (95/63)

30/24 Calories Biked

20 Thrusters

 

For time

(7:00 cap)

 

…rest 10:00, then…

As many reps as possible in 8-minutes of:

25’* – 50′ – 75′ – 100’…

Double dumbbell front rack walking lunges (50/35)

10/8 – 15/12 – 20/16 – 25/20…

Calories rowed

 

For score

*1 rep per 5’ completed

 

…rest 4:00, then…

In team of 3, perform:

Max calories skied in 6:00*

 

For score

*Equal work required. Team members switch every 30 seconds.

 

 

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Tuesday, 08 March 2022

Please sign up for Saturday’s WOD.

Bring your homemade muffins for the Golden Gorilla contest!

 

Conditioning:

3-person Team WOD

210 Single unders

48 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

48 Pull-ups

150 Deadlifts (135/93)

48 Sit-ups

120 Kettlebell Swings (53/35)

48 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 20 February 2021

 

 

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Monday, 27 December 2021

Class time Friday, December 31 is at 0900 only

Normal schedule resumes Saturday, January 1, 2022

 

Conditioning:

“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

24 Front Squats (135/93)

27 Pull-ups

30 Alternating Dumbbell Snatches (50/35)

33 Wall-Ball Shots (25/16) @ (10/9′)

 

Part 1b:

Max Calories Rowed in 5:00

 

2 rounds for score

-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.

 

…Rest 5:00, then…

Part 2:

The team has 18-minutes to find:

(00:00-06:00) 2-rep max Hang Power Snatch

(06:00-12:00) 3-rep max Hang Squat Clean

(12:00-18:00) 4-rep max Deadlift

 

For Scores

Equal work on AMRAP. Equal time or calories on row.

Each team member performs each lift. Only one team member at a time lifting.

 

Compare results to Wednesday, 26 December 2018

Part 1:

Score 1: Total team AMRAP reps

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

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Saturday, 09 October 2021

Join us TODAY for a FREE class at 0900!

 

Conditioning:

4-person team

Part 1:

For time (8:00 cap):

100 Double unders

80 Sit-ups

60 Box jump overs (20″)

40 Plate-facing burpees

 

…rest 3:00, then…

Part 2:

Team splits into 2 partner groups (PG)*, then…

For total score* (7:00 cap):

40-30-20-10 rep rounds of:

Dumbbell snatches (50/35)

Max calories rowed

*PG1 performs equal work on 40 DB snatches, while PG2 executes max calories on rower. Once PG1 completes 40 snatches, PG’s switch roles. PG2 now performs 40 snatches, while PG1 continues rowing for calories. Repeat this process for 30-20-10 rep rounds. Total score is completed reps and calories added together.

 

…rest 3:00, then…

Part 3:

For score*

Max wall-ball shots (20/14) @ (10/9′) in 6:00

*Equal work NOT required

 

…rest 3:00, then…

Part 4:

Complete as many reps as possible in 5:00 for score*:

5 Pull-ups

5 Push-ups

5 Kettlebell swings (72/53)

5 Calories biked

*Each team member starts at a different station at 3-2-1 go. Only one person at each station at a time. Team rotates in order once each team member has completed their station.

 

 

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Friday, 17 September 2021

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (275/183)

Even minutes: 0:30 Max bar facing burpees

 

For score

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (225/153)

Even minutes: 0:30 Max burpees

 

For score

…Rest 5:00 then…

Form a team of 3 then…

2 team members run 400m holding rope while 1 team member rows for max calories.  When those 2 team members return, rower switches out and 2 team members run another 400m while remaining team member continues rowing for max calories.  Each member is to row once and run twice.

 

For time and max calories

 

 

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Monday, 06 September 2021

We will have one class time today at 0930.

Join us this Wednesday for a FREE class!

Conditioning:

“Laboring Through 2021”

3-person Team WOD

As many rounds as possible in 2021 seconds of:

9 Wall-ball shots (20/14)@(10/9)

10 Dumbbell snatches (50/35)

9 Box jump overs (20″)

10 Half-tacos

9 Plate-facing burpees

 

For total rounds and total calories*

*At 3-2-1-g0, athlete A starts rowing for max calories while athlete B simultaneously goes through an entire round. Once B completes full round and gets to the rower, B tags A and continues rowing. Athlete A then runs to tag athlete C, who begins the next round. Athlete A then rests until tagged by athlete B. This flow continues for the full 2021 seconds (33 minutes, 41 seconds).

 

 

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Monday, 05 July 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Wednesday, 30 June 2021

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!

Family and friends are welcome to join or cheer you on!

There will only be one class time on Monday, July 5th. 

 

Conditioning:

3-Person Team WOD

As a team of 3, complete as many rounds and reps as possible in 20 minutes of*

5 Hang power cleans (155/103)

7 Toes to bar

9 Bar over burpees

 

*Teammate A performs a full round of above, while teammate B rows for max calories and teammate C rests.  Teams rotate once teammate A is done with one full round.  At that point teammate A will row, teammate B will rest, and teammate C will perform one full round.

 

For two scores, total rounds and total calories

 

Strength:

Deadlift

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

5 @ 80%

5 @ 80%

5 @ 80%

5 @ 80%

 

For quality

 

 

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Monday, 31 May 2021

 

Join us Memorial Day at 0930 for a Hero WOD and BBQ!

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Memorial Day WOD

“The Seven” (3-person team style)

21 rounds of:
7 Handstand push-ups
7 Thruster (135/93)
7 Knees-2-Elbows
7 Deadlift (245/163)
7 Burpees
7 Kettlebell swings (72/53)
7 Pull-ups

 

For Time

-Team members alternate rounds. Each team member must complete 7 rounds.

 

 

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Friday, 02 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is here!!

Conditioning:

3-person team WOD, equal work*

 

9 Rope climbs (12′)

45 Calories ski erg

45 Double dumbbell thrusters (50/35)

60 Calories biked

60 Sit-up slammers (14/12)

75 Calories rowed

150m Kettlebell farmers carry (97/62)

 

For time and score of total burpees

*While one teammate works, other two teammates are performing alternating burpees

 

 

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Saturday, 20 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

“Galentine’s WOD” tonight at 5:30pm! All ladies invited!

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 14 November 2020

 

 

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Saturday, 14 November 2020

Skill:

10 Parallette shootthrough with push-up and dip

0:30 Rest

30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg)

1:00 Rest

 

 

3 Sets

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 16 November 2019

 

 

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