“7th Heaven” Complete as many rounds as possible in 28 minutes of: 21 Box Jumps (30/24″) 14 Wall-Ball Overhead Lunges (20/14) 7 Muscle-ups 1 Clean (185/125)     Post total number of rounds and extra reps to commentsRead More

“Rooster” 10 Burpees 20 Double Unders   10 rounds for time     Post time to comments Compare to 31 JUL 12       CFE WOD: Choose a sport: Run:  800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest...Read More

MP CrossFit would like to honor all Veterans, past and current. Thank you for your service! Rowing “Bulger”   Row 175m 7 Chest-2-Bar Pull-ups 7 Front Squats (115/80) 7 Handstand Push-ups   10 rounds for time     Post time to commentsRead More

1-minute max rep box jumps (24/20″) Rest 2 minutes 1-minute max rep push-ups Rest 2 minutes 1-minute max rep sit-ups Rest 2 minutes 1-minute max rep pull-ups Rest 2 minutes 1-min row for calories For Time Post time to comments Compare to 13 NOV 10Read More

“Einstein” For time: Teams of two work to complete three couplets:   1) 70 reps of Weighted Lunges (45/33# barbell in the front rack position) and 70 Pull-ups 2) 70 reps of Ball Power Clean-to-Overhead (20/14) and 140 reps of Double Unders 3) 70 reps of Kettlebell Swings (55/35) and 70 GHD Sit-ups   Work...Read More

Rest Day       CFE WOD: Choose a sport and perform 10-15 rounds of: Run: 200m, rest 2 minutes Row: 250m, rest 2 minutes Bike: 800m, rest 2 minutes Swim: 50m/yd, rest 2 minutes   Post time to commentsRead More

“4 more years…”   Run 600m …rest 2 min, then 50 Double Unders 25 Toes-2-Bar/Knees-2-Elbows 50 Kettlebell Sumo Deadlift High-Pull (55/35) 25 Handstand Push-ups 50 Sit-up Slammers (12/8) 25 Deadlifts (225/150) 50 Wall-Ball Push-ups 25 Kettlebell Swings (70/55) 500m Row   For Time     Post time to commentsRead More

Main WOD: “Bear Pulling”   12-9-6 rep rounds of: Power Clean Front Squat Push Press Back Squat Push Press Strict Pull-ups   For Time Instructions: Perform the Power Clean thru last Push Press as the “Bear Complex”; in which you do each movement connected to the one before. Fully perform each movement. E.G. power clean...Read More

 Congratulations to Coach Becky for completing her Level 1 course!! While there, she set a new Fran PR, 5:11; and got her first strict ring muscle-up! Awesome work coach!!!!   21-15-9 rep rounds of: Chest-2-Bar Pull-ups V-ups Run 400m at the start of every round   For Time     Post time to commentsRead More

Row 500m 10 Burpees Run 400m 15 Burpees Row 250m 20 Burpees Run 200m 25 Burpees   2 rounds for time     Post time to comments Compare/similar to 05 NOV 11  Read More