Conditioning: Partner WOD (co-ed if possible) 30 Synchronized dumbbell front squats (35/25) 80′ Synchronized dumbbell overhead lunges 25 Synchronized alternating dumbbell snatches 70′ Synchronized dumbbell overhead lunges 20 Synchronized alternating dumbbell thrusters 20 Synchronized pull-ups   …rest 5:00, then team up and… “Meet in the middle” With team of MMF or FFM (if possible), perform the following: 100 Kettlebell swings (53/35) 100 Hang power snatch (75/55) 75 Box facing burpee box jump overs (20″) 75 Fat bar front squats (70#) 100 Wall-ball shots (20/14) @ (10/9′) 100 Toes-2-bar   For time   Mobility: Low dragon Sink mobilization Overhead distraction Reclined spinal twist     Post results and experiences to commentsRead more

  General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box jumps 4 WOD height box jumps 4 High box jumps   Specific warm-up: 10 Push press @ (45/33)* 7 @ (75/53) 5 @ (105/73) 3 @ (125/83) *These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM Thruster.   Conditioning: “Jack” Complete as many rounds and reps as possible in 20 minutes of: 10 Push press (125/85) 10 Kettlebell swings (53/35) 10 Box jumps (24/20″)   For score   Flexibility: Right Straddle Left Straddle Center Straddle Supine Shoulder Extension     Post results and experiences to commentsRead more

  Rest Day or… At 0900, Coach Sarah will be hosting a surprise calorie burn, “I ate too much”, WOD! “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′) Time with Helen: Run 400m 21 Kettlebell swings (53/35) 12 Pull-ups Time with Grace/Isabel: 20 Ground-2-overhead (95/63)   Sell-out: 30 Bar-over-burpees   For time   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...Read more

Merry Christmas from MP CrossFit! May you and your family be blessed this Christmas season! Class schedule for the rest of the week is: Wednesday gym closed; Thursday-Saturday classes normalRead more

Class schedule for the rest of the week is: Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand Push-ups   …rest 4:00, then… 2 rounds of: 50 Wall-ball shots (20/14) @ (10/9′) 40 Sit-ups 30 Ring dips 20 Front squats (185/123) 10 Devil presses (50/35)   For time All exercises are equal work. Only one person working at a time. *Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.     Post results and experiences to commentsRead more