Wednesday, 23 May 2018

Strong work “MP CrossFit” and “MP ScAPEgoats” for stellar performances!



Complete as many rounds and reps as possible in 15-minutes of:

10 Kettlebell Swings (72/53)

20 Speed Skips

10 Army T-Push-ups

20/16 Calories Biked


For Score



Sumo Deadlift

3-rep max



Pick any 3 stretches from the MWOD posters


Royal Huddleston Burpee Challenge:

Day 109



Post load, score, and experiences to comments


  1. Sorry we didn’t get a team pic you guys!! 🙁

  2. schumer says

    4 rds (240)


  3. sflynn says

    CWOD: 271 Rx
    SWOD: 3@213# (90%)

  4. Mini Murph (800m run/5 rds of Cindy/800m run) in 17.8# vest (had too much weight on accident) so Rx + 😉 20:14
    CWOD (10 minutes): 169 reps Rx
    Ran Burris’ last mile of Murph with him
    No SWOD
    Ab circuit with Becca (#summerishere)

    Props to Burris for doing full Murph by himself on a Wednesday!

  5. Daniel says

    CWOD 240 reps scaled with 62# kb
    SWOD worked up to 235# x3 reps for 75%

  6. Muffin Man says

    CWOD: 300 Rx (started on bike, 3 rds bike 20 cals, 2 rds Row 25 cals)
    SWOD: 455# X 3 (**jimmy noticed my knees were not fully locked out)

  7. CWOD (modified): 300 Rx
    substituted 70 lbs Sand bag front squats for the KB Swings

  8. Mini murph w/ 14# vest – 800m-5 rds Cindy- 800 m- 17:42 Rx
    CWOD (10 minutes)- 239 reps– modded with 45# KB Goblet Squats (10) instead of KB swings, and only 10 cal on the bike (bc let’s be real we’d just done mini Murph)

    No SWOD– what Kels said above about a mile run with Burris to help him finish his lone Murph.
    Then ab circuit w/ Kels.

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