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 *Equal work required   Mobility: Overhead Tissue Smash – 1:30/arm Quad Smash – 1:30/leg Couch Stretch...Read More

Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂   Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More

New tanks are in! Only $15! Both guy and girl cuts.   Conditioning: Team Series WOD 8 (scaled) 4-person team 200 Sit-ups, while 2 barbells (75/55) are held overhead, fully extended 200 Shoulder-to-Overhead (75/55), while two teammates hang from the pull-up bar   For Time For full details see the Team Series page   Strength:...Read More

  Conditioning: 4-person Team WOD One team member completes each portion in it’s entirety Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (14/10) @ (9′) – Scaled For Time   Grace 30 Clean and Jerks (135/95) – Rx (95/65) – Scaled For Time   Diane 21-15-9 rep rds of: Deadlifts (225/155) – Rx (155/105)...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 18...Read More

  Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20)   For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously...Read More

  Conditioning: 4-person Team WOD Part 1: Row 1600m   Part 2: 2 rounds of: 40 Pull-ups 40 Dumbbell Snatches (50/25) 60 Box Jumps (24/20″) 80 Kettlebell Swings (53/35) 60 Wall-Ball Shots (14/10) @ (10′) 40 Hand-Release Push-ups 40 Toes-2-Bar   Parts 1, 2, & 3 for total time 17:00 Cap Equal work, one team...Read More

    Conditioning: CrossFit Team Series Event 4 Scaled version: Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 Thrusters (65/35) 5 Pull-ups Then, Male 2 and Female 2 each perform: 10 Thrusters (65/35) 10 Pull-ups Then, Male 1 and Female 1 each perform: 15 Thrusters...Read More

  Conditioning: CrossFit Teams Series Event 3 Rx’d WOD: 42-30-18 reps for time of: Muscle-ups, with static Deadlift hold 350-lb partner Deadlift*   Scaled WOD: 80-60-40 reps for time of: Hand-release Push-ups, with static Deadlift hold 270-lb partner Deadlift*   *Partner Deadlifts: Rx’d – 135-lbs on one side, 170-lbs on the other Scaled – 90 on...Read More

  REST DAY     Competitors Class 1730-1900 Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be...Read More