Saturday, 21 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

Partner WOD, equal work required

As many rounds and reps as possible in 18 minutes of the following:

30 Grasshoppers

40 Weighted walking lunges (45/35)

50 Abmat butterfly sit-ups

60 Kettlebell goblet squats (53/35)

70 Double-unders

 

For score

 

Strength:

Every 2 minutes on the minute, perform the following complex:

1 Power clean ⇒ 1 Hang power clean ⇒ 1 Front squat

Start at 25% of 1-rep max hang power clean and add 10% every 2 minutes

 

For max load and quality

 

 

Post results and experiences to comments

Friday, 20 May 2022

Get your MP spring/summer gear here!

 

Endurance:

0:30 Max calories biked

0:15 Rest/transition

0:30 Hollow hold

0:15 Rest/transition

 

5 Rounds for max calories

 

…Rest 4 minutes then…

 

0:30 Max calories rowed

0:15 Rest/transition

0:30 Low plank hold

0:15 Rest/transition

 

5 Rounds for max calories

 

…Rest 4 minutes then…

 

0:30 Max calories skied

0:15 Rest/transition

0:30 Max reps alternating pistols

0:15 Rest/transition

 

5 Rounds for max calories and max reps

 

 

Post results and experiences to comments

Thursday, 19 May 2022

Get your MP spring/summer gear here!

 

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, 18 May 2022

Get your MP spring/summer gear here!

Conditioning:

As many rounds and reps as possible in 7-minutes of the following:

5 Devils press (2x 50/35)

10 Wall-ball shots (20/14)@(10/9′)

15/12 Calories biked

 

For score

 

Strength:

Shoulder Press

1-rep max

 

For max load

 

Conditioning 2:

30 Single-unders

10 Toes-to-bar

 

3 Rounds for time

(6:00 cap)

 

Tuesday, 17 May 2022

0630 class is canceled this Tuesday and Friday. Sorry for any inconvenience.

Get your MP spring/summer gear here!

 

Conditioning:

75′-50′-25′ Handstand walk

12-10-8 Clean and jerk (135/93)

10-8-6 Ring dips

 

For time

(12:00 cap)

 

…Rest 3 minutes* then…

 

8 Deadlifts (275/183)

16 Slammers (12/8)@(2m)

30/24 Calories rowed

 

3 rounds for time

(15:00 cap)

*If athlete completes first triplet in under 12 minutes they get additional rest until the 15 minute mark

 

 

Post results and experiences to comments

Monday, 16 May 2022

Get your MP spring/summer gear here!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 27 August 2021

 

Skill:

0:30 Max strict pull-ups

0:30 Rest

1:00 Max strict pull-ups

1:00 Rest

 

2 Rounds for quality and max reps

 

 

Post results and experiences to comments

Saturday, 14 May 2022

Get your MP spring/summer gear here!

Join us TODAY at 0900 for a FREE WOD!

No CrossFit experience needed!

 

Conditioning:

400m Run

…then immediately into three rounds of…

10 Pull-ups

15 Push-ups

20 Squats

…then…

400m Run

5:00 Rest

 

2 Rounds for time*

(20/14# Vest optional for Rx+)

*For first timers there will be a scaled version posted at gym

 

 

Post results and experiences to comments

Friday, 13 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

10 Hollow-arch swings on bar (holding a yoga block between your legs)

0:30 Rest

 

3 Rounds for quality

 

Conditioning:

50/40 Calories biked

40 Double-unders

30 Wall-ball shots (25/16)@(10/9′)

20 Chest-to-bar pull-ups

10 Thrusters (135/93)

5 Bar muscle-ups

 

For time

(15:00 cap)

 

 

Post results and experiences to comments

Thursday, 12 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

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, 11 May 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

 

Skill:

2022 Fitness Challenge

Max rig hang

(no grips or tape)

 

For time

 

Conditioning:

Complete as many rounds and reps as possible in 20-minutes of:

200m Row

2 Strict Handstand Push-ups

4 Burpees-over-bar

8 Stationary lunges (95/63)

16 Sit-ups

 

For Score

(Row is worth 2 points)

 

 

Post results and experiences to comments