Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Ring muscle-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) (no more than 30% 1-rep) 10/8 Calories Biked   For Score *Alternate exercises   Strength: Thruster 1-rep max Compare to Friday, 24 July 2020  ...Read More

“Friend Friday” is THIS Friday, May 7th! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday,...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Wednesday, 26 August...Read More

Conditioning: MPCF Board WODs: Max reps rope climbs (12′) in 2:00   For score   …rest 7:00 then… Max unbroken WB shots (20/14)@(10/9′)   For score   Strength: At 60-65% 1-rep max clean & jerk, perform the following: 1 Push press 1 Push jerk 1 Split Jerk   5 Sets for quality of lifts  ...Read More

Solving world problems between metcons 🙂 Conditioning: 12/9 Calories bike 12m Handstand walk 12 Kettlebell goblet squats (72/53) 12 GHD sit-ups   3 rounds for time   Strength: Back Squat 1-rep max Compare to Wednesday, 19 August 2020     Post results and experience to commentsRead More

Conditioning: E2MOM for 10 Minutes: Row 12/9 cals 9 Sumo deadlift high pull (75/53) 7 Front squats (75/53) 5 Kettlebell swings (72/53)   For score   Strength: 1-rep max Clean   For max load Compare to Wednesday, 15 January 2020     Post results and experience to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: 2021 CrossFit Games WOD 21.3 and 21.4 15 Front squats (95/65) 30 Toes-to-bars 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65) 30 Chest-to-bar pull-ups 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65)...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: As many rounds and reps as possible in 20 minutes of: 2 rounds of: 15 Back-extensions 15 Double dumbbell clusters (35/25) 200m Run 2 rounds of: 15 “Perfect” push-ups 15 Anchored sit-ups 400m Run...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th!   Conditioning: 15/12 Calories Rowed 12 Sit-up Slammers (12/8) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean...Read More

Old school lifting from 2018! Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Skill: 4 reps of 1 Strict pull-up + 5 sec hold at top Rest 1:00 4 Sets for quality   Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots...Read More