The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal.
Sorry for any inconvenience.
Option 1:
MPCF Board WOD
“Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest 3:00 between rds
5 rounds for time
Compare to Friday, 21 June 2013
Option 2:
Strength WOD:
Perform the following for quality (20 minute cap):
Thruster
Warm-up: 10, 8, 6 rep, gradual weight increase
5 @ 60% 1RM
5 @ 70% 1RM
5 or more @ 80% 1RM
…rest and then perform:
3 rounds of “Barbara”
(20 minute time cap)
Post option choice, max load, and time to comments
225# FSQ 1RM
…
Barbra MOD
15:31
Option 1: Barbara
38:36 total time
26:36 work time
My whole body is still shaky! That’s a good one!!
165# 1RM thruster
2 rds Barbara
~12:00
100# 1RM thruster
3 rds Barbara ?time
Barbara
31:33 Rx
(Includes Rx rest)
Did all 5 rds, unbroken butterfly PLU!
Barbara the !/&$@?
41:21 Rx total time
29:21 total.
Ok I was totally confused and only subtracted 3 mins right after
The WOD. This means I beat the s no rest time by like 10 minutes! Cool.
Ok. Not 10. More like 4
Math & Crossfit- not a happy union…for me anyway!!!!
Thruster 1 rep max : 132#
Barbara- 1 round mod (time constraint)
Thrusters: 7reps @ 135#
Barbara:
Due to time constraint, only did one round – 6:38rx