Conditioning:
MPCF Board WOD
“Giddy up”
50 Burpee buy-in (as a team, 25 each) for time
After team is done, rest 3 minutes then start the main WOD
First…
200 meter Shuttle Sprints x 6
Next…
4 rounds (alternating partners each round, 2 rounds each):
12 Toes-2-Bar
12 Handstand Push-ups
Then…
200 meter Rowing Sprints x 6
Followed by…
4 rounds (alternating partners each round, 2 rounds each):
12 Pull-ups
12 Overhead Squats (95/63)
Lastly…
120 meter Human Wheel Barrel
For Time
Notes:
This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner must perform equal work. Partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheel barrel is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheel barrel” for 60m.
Strength:
Exactly 5 minutes after completing CWOD, establish 1-rep max clean. Both partners find 1-rep max. Score is total weight lifted.
7:00 cap
Post team time and load to comments
Pre-WOD 2-mile run with Quadzilla and Janimal.
CWOD:
Partnered with Janimal
22:33
Board PR by almost 3 minutes!
395 total for lift
Great job everyone!
Awesome work. Glad it’s done
Ran the caboose on the “J” train
Finishe the WOD as Jana’s shadow minus wheelbarrow
Tears were shed
Ran the lafortune 5k: 22:47
CWOD: 30:42 Rx with Robert! Then 360 total for the lift.
Did the Colby 5K and Crossfit Challenge in the Rain! Sweet..
Annie with 2-1 Singles and 14# weighted sit-ups
(I forgot my rope…and Jana, I skinned my caboose!)
Run 1.5 Miles
30 Meter Front-Racked Walking Lunges – 55# Fat Bar
Run 1.5 Miles
3 rounds of:
10 Power Cleans (55# for all)
17 Deadlifts
11 Front Squats
Crawl to finish line! That was a good one! Next year we should take a group from MP!
That sounds awesome! I will be there next year!