Thursday, 15 September 2016



Rest Day



Competitor Class:


Competitors class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!


Choose a sport:


Run, Row, Bike, or Swim

5 rounds of:

1:30 on, 2:00 off



Barbell Shoulder Smash – 1:30/side

Barbell Biceps Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Banded Olympic Wall Squat – 2:00



Post sprint distance and experiences to comments



  1. darrenandtara says

    I suddenly have the desire to go out and buy chalk and crime scene tape.

  2. WOD 1
    -Team Muff ‘n Such
    -10:08 scaled
    *Muff replaced C2B PU with Dips.

    WOD 2
    -Split Jerk: 1 @ 245#
    -Back Squat: 3 @ 315#

  3. Muffin Man says

    Wod 1: what such said. Trying to stay off the bar and let the hand heal.
    Wod 2: Split Jerk, shut down. Elbows hurting. BSQ: 3@330#

  4. WOD 1:
    9:48 Rx

    WOD 2:
    Split Jerk – 1 @ 275, failed first attempt due to poor focus, felt good on second.
    Back SQ – 3 @ 365, first heavy SQ’s in 3 weeks

  5. I was there, did some of the things, and shadowed Jaime, and modified a bunch of stuff because I tweaked my elbow.
    50 GHDs while the crew worked on split jerks.
    BS up to 163#.

    At lunch today I did 4x400m with 400m recovery for total of 3 miles. Splits: 1:52/1:48/1:49/1:43

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