Monday, 22 July 2013

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“The Final Countdown”

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

Run 200m

 

4 Rounds for time

 

Increase weight each round as follows:

Men RX: 95, 115, 125, 135

Women RX: 63, 73, 83, 93

Master’s Men 55+ RX: 65, 75, 85, 95

Maters’s Women 55+ RX: 43, 53, 63, 73

Monday, 15 July 2013

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 Joey: MPCF wishes you the very best in Atlanta! You will be missed!

 

“The Devil Went Down to Georgia”

 

As many rounds as possible in 15 minutes of:

 

5 Dead-hang Toes-to-Bar*

10m Burpee Broad Jumps

15 Wall-Ball Shots (20/14) @ (10/9′)

 

*no swinging, legs straight, slow & controlled

 

Rest 5 minutes

then…

 

Hang Power Cleans

3-3-3-3-3

20 minute time cap

 

Post rounds and extra reps to comments

Post max weight to comments

Tuesday, 2 July 2013

 

Strength WOD

Every minute on the minute for 5 minutes:

10 Deadlifts @ 60% of 1 rep max

 

Main WOD (25 minute time cap)

400m Run

10 Pull-Ups**

15 Box Jumps (24/20″)

3 rounds for time

 

**Rx+ option:

Strict/dead-hanging pull-ups

Box Jumps (30/24″)

 

 

Monday, 1 July 2013

 Representing MP in his new gear at CrossFit Hard Knox! 

 

“Crazy Train”

 

600m Run

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

600m Run

 

For Time

 

Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.

 

Rx weight (95/65)

Masters 55 and up:  Rx Weight (75/50)

 

 

Post time to comments

Saturday, 29 June 2013

 

“Do Work”

10-15-20-15-10 rep rounds of:

Shoulder to Overhead (125/83)

Box Overs (24/20″)

Ring Dips

Toes to Bar

Weighted Walking Overhead Lunges (35/25)

Run 200m after each round

 

For Time

 

 

 

Post time to comments