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

  2. darrenandtara says:

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

  3. allylegg says:

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

  4. 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. Jackie 11:34 rx
    OHS 125# x4

  6. Baseline 5:12 Rx
    FS 4-rep 125#

  7. 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. darrenandtara says:

    Diane. 5:56. Rx

  9. 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. Norka says:

    Rooster 2-1 singles
    Then worked on banded PLU

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