Wednesday, 28 February 2018

Online Judges Course: Click HERE



MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.


Strength (optional):

Pick any lift and find a 4-rep max



Hip Capsule Stretch – 1:30/side

T-Spine Smash – 2:00

Quad Smash – 1:30/side

Overhead Distraction – 1:30/side


Royal Huddleston Burpee Challenge:

Day 25



Post WOD and result, lift and load, and experiences to comments


  1. http://Jaime says

    Wow. Looks like Robert is working really hard to pay himself on the back

  2. http://darrenandtara says

    Elizabeth. 5:54. Can’t believe I’ve never done the Wod Crossfit named after my daughter.

  3. http://allylegg says

    Kelly 30:15
    Needed to save hands today! Needed this conditioning

  4. http://Kirby says

    Diane Rx – 8:56 – 150 is 70% of my 1rm DL, so this was a struggle for me but I needed to get better at DL’s at higher reps.

    Worked on pause bsq – 5×5 – 25%, 35%, 45%, 55%, 65%, 3 sec down, 2 sec hold, shoot up.

  5. http://Daniel says

    Jackie 11:34 rx
    OHS 125# x4

  6. http://sflynn says

    Baseline 5:12 Rx
    FS 4-rep 125#

  7. http://CourtnieMcKone says

    300 du’s for time
    I got 88 unbroken

    Then did 10 sec on 30 sec off on the bike for 10 min. Around 75 cals

  8. http://darrenandtara says

    Diane. 5:56. Rx

  9. http://Pinky says

    Helen 12:33 Rx. Re-made the board so was happy about that.
    Then worked on core work (slammers, SU, Russian twists)

  10. http://Norka says

    Rooster 2-1 singles
    Then worked on banded PLU

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