“Lola” 30 Double Unders (4:1 singles) 20 Knees to Elbows ** 10 Handstand Push-ups 5 rounds for time Post time to comments Compare to 14 JUL 09 **Here is a video for K2E’s. If you cannot do them properly, use one of the modifications. Mod 1 is a 1.5:1 (30). Mod 2 is a 2:1...Read More

Train to Expect the Unexpected! Overhead Squats3-3-3-3-3 Post max weight to comments Compare to 25 AUG 09Read More

For time 21-15-9 Box Jumps (24″) Kettlebell Swings (1.5/1 pood) Sumo Deadlift High-pull (95/65) Post time to commentsRead More

MP will be open Friday! Erin is better, still not at the top of her game, so take it easy on her. 4 rounds for time of: 30 Knee to Elbows25 Push-ups20 Hanging Power Cleans (95/65)15 Pull-ups Post time to commentsRead More

MP CrossFit is closed one more day. Erin is feeling better, but is not to be driving. WOD at HZ on Thursday; and Friday, we will be back at MP. Sprint 400m 100 Walking Lunges 4 rounds for time Post time to comments Note: 400m inside the Health Zone is 3 laps 100 Lunges is...Read More

All 17 Soldiers walked away! Note: Erin is at ER with severe asthma attack.Do WOD at Health Zone. Sorry for late notice. Run 400m15 Overhead Squats (95/65)30 Push-ups45 Sit-ups 4 rounds for time Post time to commentsRead More

Weighted Pull-ups 1-1-1-1-1-1-1 Post max weight to commentsRead More

“Phelps” 4 lengths of pool (25 yds) 7 Push-ups 14 Sit-ups (unanchored) 16 Squats 8 rounds for time Post time to comments Compare to 08 JUL 09Read More

Good luck ladies! Have Fun! 🙂 Run 400m15 Overhead Squats (95/65)15 Burpees 4 rounds for time Post time to commentsRead More

“CrossFit Total” Back Squat – 1 rep max Shoulder Press – 1 rep max Deadlift – 1 rep max Post Total to comments Compare to 23 JUN 09 Notes: Even though you just did SP’s on Tuesday, do them again in this WOD. They wont hurt you! To get to your 1 rep max, use...Read More