2017 CrossFit Judges course is now open! Click HERE
Conditioning:
MPCF Board WOD
“Filthy Fifty”
50 Box Jumps (24/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-2-Elbows
50 Push Press (45/30)
50 Back Extentions
50 Wall-Ball Shots (20/14) @ (10/9′)
50 Burpees
50 Double Unders
For Time
Compare to Monday, 08 February 2016
Mobility & Flexibility:
Side Straddle – 1:30/side
Middle Straddle – 1:30
Barbell Biceps Smash – 1:30/side
Banded Olympic Wall Squat – 2:00
Post time and experiences to comments
I spy a typo…let’s see if Ape can find it!
30:00 RX – PR
Improved by 1:29 in 2012
Woo hoo!!
20:59
30 reps/movement
34:17 – last 10 K2E were knee raises
33:46
16 wb
Knee raises basically
Single jump rope
24 box
35 kb
D.
29:06. Rx. Well off PR time. This old body needs more than 12 hrs to recover from a Hero Wod. Great to hang with the 8:45 crew.
Great to have you join us D!!
32:22, many mods, this was an awesome WOD tho. Loved it!
25:56 Rx. 50 second PR. did have to go out of order on PP because my bar was being used by someone.
30:38Rx, did dubs one at a time…. need to learn how to string them together
33:32 step ups, knee raises, singles
27:34rx
35:57
Step ups, hanging knee raises, good mornings
30:51 Rx
I suck at Crossfit. It’s beyond a frustrating and humbling experience when you meet a WOD that will literally embarrass you for your lack of skill, lack of conditioning and/or lack of an intelligent game plan. Fantastic wake up call and learning experience for me today. I will have better results next time around.
Push Press to Wall balls then back extensions
You don’t suck at crossfit. We all have these WODs that show us what we need to work on. Keep your head up.