“Hope” Three rounds of: Burpees Power Snatch (75/55) Box Jumps (24/20″) Thrusters (75/55) Chest-2-Bar Pull-ups   For Score   “Hope” is the same format as “Fight Gone Bad”. Each station is performed for 1 minute, then you rotate to the next station and immediately begin that exercise. This continues until you have completed all 5 station, 5...Read More

Rest Day           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 x 5 min, rest 3 min Cover max distance each interval   Post total distance covered to commentsRead More

“Helen” Run 400m 21 Kettelbell Swings (55/35) 12 Pull-ups   3 rounds for time     Post time to comments Compare to 27 MAR 12Read More

Main WOD: Clean 3 rep max   Post max load to comments     Gymnastics WOD: For Quality: Practice for 10 minutes: Forward Rolls Backward Rolls   Flexibility: Right leg splits, 3 minutes Left leg splits, 3 minutes Middle Splits, 3 minutes   Post experience to comments     CFE WOD: Choose a sport: Run: 10 x 200m,...Read More

“What’s up Doc?”   3 rounds for time of: 10 Handstand Push-ups 20 Overhead Squats (115/80) 30 Calories Rowed 40 Double Unders     Post time to commentsRead More

Spending quality time at MP CrossFit!  Reminder: No Saturday class. Execute the WOD on the HZ fitness floor.   For Time: 500m Row 50 Squats 400m Row 40 Sit-ups (unanchored) 300m Row 30 Push-ups 200m Row 20 Walking Lunges (each leg) 100m Row 10 Burpees   Post time to commentsRead More

Partner WOD “Till death do us part” 600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run For Time Post team time to comments Notes: This is a 2 person WOD,...Read More

Rest Day         CFE WOD: Choose a sport: Run: 2 x 1 mile, rest 5 min Row: 2 x 2000m, rest 5 min Bike: 2 x 3 miles, rest 5 min Swim: 2 x 400m/yd, rest 5 min   Post sport and sprint times to commentsRead More

“Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run   3 rounds for time     Post time and box height to comments *No height is specified. You choose the height that challenges you.Read More

Main WOD: Pick any skill or lift   Post choice and result to comments     Gymnastics WOD: 5 rounds for time: 7 Pistols with Roll 14 Ring Push-ups   Post time and experience to comments     CFE WOD: Choose a sport: Run: 6 x 400m, rest 2 min Row: 6 x 500m, rest...Read More