“3-Part” Part I: Complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   Part II: Partner up, Row 2000m, switching every 500m   Part III: With same partner*, complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   *One partner...Read More

 Attention all MPCF: This is the first “Caption that Pic” photo. Post caption ideas in daily comments by Thursday, April 26. Rest Day       CFE WOD: Choose a sport: Run: 10 x 200m, rest twice the sprint time Row: 10 x 250m,  rest twice the sprint time Bike: 10 x 800m, rest twice the sprint time...Read More

Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24) 5 Handstand Push-ups 10 Kettlebell Swings (2/1.5 pood)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possiblein 9 min of: 10 Box Jumps 5 Handstand Push-ups 10 Kettlebell Swings     Post...Read More

ATTENTION MP’ers! MPCF will be having a “Caption that pic” contest coming soon. Check your email this week for more details. Prizes will be awarded!!   10-9-8-7-6-5-6-7-8-9-10 rep rounds of: Sit-ups (unanchored) Box Jumps (24/20″)   For Time     Post time to comments       CFE WOD: Choose a sport: Run: 4 x...Read More

Four Rounds: Partner A completes as much of the following as they can in two minutes: 6 deadlifts (135/95), 10 lateral jumps over barbell, 4 power cleans (135/95), 5 bar-facing-Burpees, 2 cleans (135/95), 1 jerk (135/95). Partner B runs. There is a one minute rest then both partners switch. Scoring- Partner A gets the following...Read More

“Elbows Overhead” 21-15-9 rep rounds of: Knees to Elbows Overhead Squats (95/65)   For Time     Post time to comments Compare to 01 MAR 11       CFE WOD: Choose a sport: Run, Row, Bike, Swim   4 x 15 sec on, 10 sec off; 30 sec on, 20 sec off; 1 min...Read More

This is a swimming WOD! Do not forget your suits!! All classes, except 0845, will be swimming. 0845 will do a seperate WOD due to non-availability of the swimming pools.   For Time   25 yd Underwater Swim 50 Squats   5 rounds     Post time to comments WOD courtesy of www.crossfit.comRead More

Reminder: We will be doing a swimming WOD on Friday. Bring a swimsuit, or at least something to swim in. 🙂 Rest Day     CFE WOD: Choose a sport: Run, Row, Bike, or Swim   Run: Two, 1 mile time trials (TT)* Row: Two, 2000m TT* Bike: Two, 3 mile TT* Swim: Two, 400m TT*   *Rest...Read More

Complete as many rounds as possible in 20 minutes of: Run 200m 9 Kettlebell Swings (70/55) 6 Burpees 3 Bar Muscle-ups     Post number of completed rounds and extra reps to commentsRead More

“Grace” 30 Clean and Jerk (135/95) For Time   Post time to comments Compare to 19 MAY 2011   NOTE: This WOD can be executed as Clean to overhead anyhow. Meaning, once you clean the weight, muscle, power or squat, you choose how to get it locked out overhead. Most efficent is Push Jerk; but...Read More