Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold   For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.   Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More

  Conditioning: 100 Calories rowed 50 Burpee pull-ups 50 Calories rowed 25 Burpee pull-ups   For time   Mobility: Reclined spinal twist Twisted cross Eye of the needle     Post results and experiences to commentsRead More

  Endurance: 200m Sprint Rest 1 minute   8 rounds for total sprint time   Metabolic Conditioning: Tabata* Triplet Overhead stationary lunges (55/45) Rest 1:10 Slammers (12/8) Rest 1:10 Alternating dumbbell snatches (50/35)   For total score *Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds...Read More

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.   Conditioning: 20/16 Calories rowed 20 Burpees   5 rounds for time   Skill: Handstand and Pistol progressions   Mobility: Hip capsule Reclined spinal twist Twisted cross   Royal Huddleston Burpee Challenge: Day 108     Post results and...Read More

  Conditioning: MPCF Board WOD “Crippler” 400m Walking Lunges   For Time Compare to Tuesday, 16 December 2014   Flexibility/Mobility: Saddle Stretch Quad Smash Overhead with External Rotation Bias Hip Capsule   Royal Huddleston Burpee Challenge: Day 95     Post results and experiences to commentsRead More

  Endurance: 600m Sprint* Rest 3:00 3 rounds for time *If you have a vest (20/14), wear it   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand push-ups 7 Burpees 9 GHD sit-ups   For score   Mobility: Quad smash Pike stretch Reclined spinal twist   Royal Huddleston...Read More

  Conditioning: 21-15-9 rep rounds* of: Overhead squats (115/73) Chest-2-bar pull-ups Burpee box overs (20″)   For time *Run 400m at the end of each round   Mobility: Overhead distraction Shoulder fold Twisted Cross   Royal Huddleston Burpee Challenge: Day 65     Post results and experiences to commentsRead More

Skill: Push-ups and Pistols   Conditioning: Complete as many rounds and reps as possible in 18 minutes of: 10 Partner pistols 10 Synchronized push-ups 400m Run w/ wall-ball (20/14)   For score   Flexibility: Saddle sit Pike stretch Half straddle     Post results and experiences to commentsRead More

  Strength: 10 rounds of: 4 Strict Pull-ups 3 Shoulder Press*   For max load *Each round, increase load Compare to Monday, 15 October 2018   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 12/10 Calories biked 10 Weighted box step-ups (20″) (50’s/35’s) 8 GHD Sit-ups 6 Alternating dumbbell clean-to-overhead (50’s/35’s)  ...Read More

  Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.5 33-27-21-15-9 rep rounds of: Thrusters (95/65) Chest-2-bar pull-ups   For time See Masters and Scaled options HERE   Option 2: Complete as many rounds and reps as possible in 25 minutes of: 20 Calories rowed 10 Back squats* (135/93) 10 GHD Sit-ups 10 Wall-ball push-ups 10...Read More