Thursday, 26 November 2020
25 November 2020 by Leave a Comment
Happy Thanksgiving from MP CrossFit!
Gym Closed
Saturday, 31 October 2020
30 October 2020 by 6 Comments
Skill:
0:20 L-hang from bar
0:30 Rest
1 Wall walk + 6 Shoulder Touches
1:00 Rest
5 Sets
Conditioning:
Partner WOD
“This is Halloween”
1031m Row
31 Box jumps (24″/20″)
31 Handstand push-ups
31 Cal assault bike
31 Kettlebell swings (70/53)
31 Wall ball cleans (20/14)
31 Push-ups
31 (x2) Double-unders
31 Kettlebell goblet squats (70/53)
31 Slammers (20/14)
31 Devil presses (50/35)
For time
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Friday, 16 October 2020
15 October 2020 by 18 Comments
Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge!
Conditioning:
MPCF Board WOD
“True Grit”
2,000/1,700m Row*
For time
*At the 1-minute mark, begin:
Death by Thrusters (95/63)
With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.
WOD courtesy of CrossFit Mayhem
Compare to Friday, 12 July 2019
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Thursday, 15 October 2020
14 October 2020 by 2 Comments
Rest Day
MP Iron Club
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
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Saturday, 25 July 2020
24 July 2020 by 2 Comments
Conditioning:
Partner WOD*
Buy in: 1500m Row
Then 2 rounds of:
20 Wall balls (25/16) @ (11/10′)
20 Dumbbell snatch (50/35)
20 Pull-ups
20 Overhead squats (95/63)
20 Alternating pistols
20 Dball cleans (100/80)
20 Handstand push-ups
20 Deadlifts (205/133)
20 Bar 0ver burpees
20 Dumbbell goblet lunges (50/35)
Then…
Sell out: 3000m Bike
For Time
*Equal work on all exercises. Row and bike, as equal as possible.
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Wednesday, 22 July 2020
21 July 2020 by 5 Comments
Conditioning:
EMOM death by*
ODD Minute: 5 Ground-to-overhead (95/63)
EVEN Minute: 5 Burpees-over -bar
*Add 1-rep until athlete cannot complete reps in the minute
For example…
Minute 1: 5 G2OH
Minute 2: 5 Burpees
Minute 3: 6 G2OH
Minute 4: 6 Burpees
Minute 5: 7 G2OH
Minute 6: 7 Burpees
Follow this pattern until failure.
For score*
*Score is total reps completed
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Tuesday, 21 July 2020
20 July 2020 by 1 Comment
General Warm-up:
2 rounds:
Run 200m
8 Samsons
8 Hand release push-ups
8 Sit-ups
8 Pause squats (3 seconds)
8 Ring rows
8 Shoulder press w/ T
then…
Bike 1:00
10m Frankenstein walk
10m Quad pulls
10 Jumping jacks
Row 1:00
10 PVC Windmills
10 PVC Passovers
Endurance:
5 min Row for calories
5 min Bike for calories
Run 800m
3 rounds for total calories and time
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Saturday, 18 July 2020
17 July 2020 by 2 Comments
Conditioning:
400m Run
3 Rope climbs (15′)
15 Snatch (115/73)
400m Run
2 Rope climbs
12 Snatch
400m Run
1 Rope climb
9 Snatch
For Time
Core Accessory Work:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 Sec hollow hold
1 min rest
5 Rounds for quality of work
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Friday, 17 July 2020
16 July 2020 by 2 Comments
Strength and Conditioning:
1200m Bike
7 Strict handstand push-ups
5 Front squats* (80% of 1-rep clean)
5 Rounds for time
*Bar must be cleaned from the floor
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Wednesday, 15 July 2020
14 July 2020 by 3 Comments
Conditioning:
1000m row
30 Devil presses (50/35)
750m row
40 Double dumbbell power cleans* (50/35)
500m row
50 Double dumbbell thrusters (50/35)
*For DB power cleans, one head of DBs touch the floor to start the rep, then one head of the DBs touch the shoulder with elbow in front of mid-line
For Time (25 min time cap)
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Tuesday, 07 July 2020
6 July 2020 by 2 Comments
General 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 12/10 calories
20m Heavy Farmers carry
40m D-ball high carry
10 KB swings
Bike 15/12 Calories
Endurance:
10 cal bike
10 cal ski erg
10 cal row
200m run
20 cal bike
20 cal ski erg
20 cal row
400m run
30 cal bike
30 cal ski erg
30 cal row
600m run
30 cal bike
30 cal ski erg
30 cal row
400m run
20 cal bike
20 cal ski erg
20 cal row
200m run
10 cal bike
10 cal ski erg
10 cal row
For time
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Friday, 03 July 2020
2 July 2020 by Leave a Comment
Conditioning:
AMRAP in 8min of:
15 Wall ball shots (20/14) @ (10/9)
10 Pull-ups
5 Handstand push-ups
100m Run
Strength:
Clean & Jerk
5 reps @ 35% 1RM
4 reps @ 50%
3 reps @ 60%
2 reps @ 70%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90%
For quality work
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Thursday, 02 July 2020
1 July 2020 by Leave a Comment
Rest Day
MP Iron Club
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
Post experiences to comments
*Private lessons are available to teach these lifts if knowledge and/or application is lacking.
Post results and experiences to comments
