Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 Sit-ups 7 Squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Walking Lunges 40m D-ball high carry Bike 15/12 Calories Specific Warm-up: 2 cycles of...Read More
Conditioning: Partner WOD “Rubber Legs” Complete as many rounds* and reps as possible in 15 minutes of: 10 Front squats (135/93) 10 Chest-2-bar pull-ups 10 Alternating weighted box step-ups (50/35) @ (20”) Max calories rowed For scores *Alternate rounds. While one partner is completing a round, the other partner is rowing for max...Read More
Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked For Total Score Compare to Monday, 06 November 2017 Strength: Clean 3-3-3...Read More
Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM For Quality Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score Compare to Wednesday, 21 March 2018 Mobility: Couch Stretch...Read More
Endurance: 5 rounds of: 1:00 max calories rowed 2:00 rest* For total calories *During rest, perform 7 handstand push-ups Core Work: 4 rounds for time and quality: Max L-sit hang* 20 Sit-ups Rest 2:00 For total hang time *Hang from a pull-up bar while simultaneously holding an L-sit. Modification of this...Read More
General Warm-up: Bike 600m 6 Samsons 8 Half tacos 6 Army T-push-ups 8 Squats 2 rounds for quality (increase intensity each round) …then… 350m Ski for time Endurance: Bike 1:00 for calories Rest 2:00* 5 rounds for total calories *During the rest, perform 35 double unders Core: Death by Hollow...Read More
Register for the 2020 CrossFit Games Open, Click HERE Option 1: 2020 CrossFit Games Open WOD 20.1 8 Ground-to-overhead (95/65) 10 Bar-facing-burpees 10 rounds for time (15:00 cap) If you are registered, don’t forget to post score to Games site by 1900. Option 2: Complete as many rounds and reps as possible in...Read More
Register for the 2020 CrossFit Games Open, Click HERE 2020 CrossFit Games Open WOD 20.1 8 Ground-to-overhead (95/65) 10 Bar-facing-burpees 10 rounds for time (15:00 cap) Post results and experiences to comments If you are registered, don’t forget to post score to Games site for validation.Read More
Register for the 2020 CrossFit Games Open, Click HERE Conditioning: Partner WOD Part 1: With a 12-minute cap: 2ooom Blind row* 20 Synchronized burpees-over-bar 20 Synchronized toes-2-bar …rest 2:00, then… Part 2: With a 6:00 cap: 5-10-15 rep rounds† of: Pull-ups Thrusters (95/65) …rest 2:00, then… Part 3: 5:00 to find 1-RM hang squat...Read More
