Strength: Floor Press 5 reps @ 60% 3 reps @ 70% Max reps @ 80%   For score Formulate estimated 1-RM from result of Monday, 28 January 2019 Score is reps x (80% weight)   Conditioning: 50 Double unders 10 Ring dips 21 Thrusters (65/43) 50 Double unders 10 Ring dips 15 Thrusters (95/63) 50 Double...Read More

Gene, currently sitting in 2nd place in his age group…WORLDWIDE! Strong work Geno!!   Endurance: 200m Hill Sprint Rest 3:00 4 rounds for total sprint time   Conditioning: Perform 3 rounds of: 20 Burpee box overs (30/24″) 10 D-ball cleans (100/80) For time   Flexibility: Half straddle Pike Butterfly     Post results and experiences...Read More

She really does love this. 😉   Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.4 3 rounds of: 10 Snatches (95/65) 12 Bar-facing-burpees …rest 3 minutes, then… 3 rounds of: 10 Bar muscle-ups 12 Bar-facing-burpees   For time (12 minute cap)   Option 2: Complete as many rounds and reps in 25 minutes of:...Read More

  2019 CrossFit Games Open WOD 19.4 3 rounds of: 10 Snatches (95/65) 12 Bar-facing-burpees …rest 3 minutes, then… 3 rounds of: 10 Bar muscle-ups 12 Bar-facing-burpees   For time (12 minute cap)     Post results and experiences to commentsRead More

  Conditioning: 10/8 Calories rowed 10 Deadlifts (50% 1RM)* 10/8 Calories rowed 8 Deadlifts (60% 1RM) 10/8 Calories rowed 6 Deadlifts (70% 1RM) 10/8 Calories rowed 4 Deadlifts (80% 1RM) 10/8 Calories rowed Max rep Deadlifts* (90% 1RM)   For Time *Only one bar used. Athlete must change weights. 90% must be unbroken, “touch and...Read More

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: MPCF Board WOD “Randy” 75 Power Snatches (75/53) For time Compare to Tuesday, 14 February 2012   Strength: Back Squats 5-5-5-5-5 For max load   Mobility: Russian Baby Maker Reclined spinal twist Spine smash     Post results and experiences to commentsRead More

Online Judges Course: Click HERE   Endurance: 1:00 Max calories biked 30 second Hollow hold 1:00 Rest   5 rounds for total calories   Metcon: Complete as many rounds and reps in 15 minutes of: 10 Sit-up slammers (12/8) @ 2m 8 Chest-2-bar pull-ups 6 Power snatches (115/73) 10/8 Calories Rowed   For score   Flexibility: Quad...Read More

Old school pic, March 2016! Online Judges Course: Click HERE   Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.3 200-ft Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups(50/35) @ (24/20″) 50 Strict handstand push-ups 200-ft Handstand walk   For time (10:00 cap) See Masters and Scaled options HERE   Option 2: Partner WOD 1500m Row 2...Read More

Online Judges Course: Click HERE   Conditioning: 2019 CrossFit Games Open WOD 19.3 200-ft Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups(50/35) 50 Strict handstand push-ups 200-ft Handstand walk   For time (10:00 cap) See Masters and Scaled options HERE     Post results and experiences to commentsRead More