Saturday, 23 October 2021

Conditioning:

2021 CrossFit Lift Move Work*

From 0:00 to 4:00

1-Rep-max clean

…Rest 2 minutes then…

From 6:00 to 10:00

Max bar muscle-ups

…Rest 2 minutes then…

From 12:00 to 20:00, complete as many reps as possible of:

30 Double-unders
8 Single-arm dumbbell push presses (left arm) (50/35)
8 Single-arm dumbbell push presses (right arm)
8 Lateral burpees over the dumbbell

 

For clean load, bar muscle-up reps, and total AMRAP reps

*For scaling see https://www.crossfit.com/ 

 

 

Post results and experience to comments

Friday, 22 October 2021

Join us TODAY for a FREE WOD!

Available class times are: 053, 0630, 0845, 1200, and 1730

 

Conditioning:

Partner WOD*

As many rounds and reps in 15-minutes of:

2 Rope climbs  (12′)

40′ Wall-ball walking lunges (25/16)

40 Wall-ball shots (25/16)@(10/9′)

20 Shoulder to overhead (95/63)

200m Run**

 

For score

*Equal work required

**Run is together holding a band

 

 

Post results and experience to comments

Thursday, 21 October 2021

Make plans to join us tomorrow for a FREE WOD day!

 

Open Gym

1200-1330

For all UNLIMITED members

 

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!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Wednesday, 20 October 2021

Make plans to join us this Friday for our next FREE WOD day!

 

Conditioning:

400m Row

12 Ring dips

11 Sumo deadlift high-pull (95/63)

10 Handstand push-ups

9 Snatches (115/78)

800m Run

9 Burpees-over-bar

10 Thrusters (135/93)

11 Pull-ups

12 Alternating pistols

1200m Bike

 

For time

(18:00 cap)

Only one bar can be used.

 

Strength:

Clean

6 reps @ 30%

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 80%

2 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Tuesday, 19 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Endurance:

Run 800m

Ski 3:00 for calories

Bike 3:00 for calories

Row 3:00 for calories

Rest 5:00

 

2 rounds for time and total calories

 

 

Post results and experiences to comments

Monday, 18 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

EMOM for 5:00 perform:

200/150m Row Sprint

Or…

400/300m Bike Sprint

 

Post fastest and slowest time

 

…Rest 10:00, then…

14 Plate-facing burpees (55# plate)

14 Half tacos

14 Alternating DB clean & jerk (50/35)

14 Alternating Lunges

Row 500m

 

3 rounds for time

 

 

Post results and experiences to comments

Saturday, 16 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

Partner WOD

Complete as many reps as possible in 8:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP row

 

Rest 2 min, then…

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP bike

 

Rest 2 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

 

Post results and experiences to comments

Friday, 15 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

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 fail to complete the specified number of thrusters before the start of the next minute.

Compare to Friday, 16 October 2020

 

 

Post results and experiences to comments

Thursday, 14 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Open Gym

1200-1330

For all UNLIMITED members

 

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!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Wednesday, 13 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Strength:

Shoulder Press

Every 90 seconds, perform the following sets:

9@25% of your 1-rm shoulder press

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

Conditioning:

As many rounds and reps as possible in 15:00 of the following:

12/10 Calories rowed

9 Wall ball shots (20/14)@(10/9′)

1 Barbell complex* (155/103)

 

For score

*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC.

 

 

Post results and experience to comments