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