Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As...Read More
Conditioning: As many rounds and reps as possible in 4 minutes of: 15/12 Calories biked 10 Alternating dumbbell snatches (50/35) …Rest 2 minutes then… As many rounds and reps as possible in 4 minutes of: 15/12 Calories rowed 10 Burpees over rower …Rest 2 minutes then… As many rounds and reps as possible in 4...Read More
Join us on TODAY for a free WOD! Available class times are: 0530, 0630, 0845, 1200, 1730 Conditioning: Partner WOD 1:00 work/0:15 transition at the following stations* Calories ski erg Alternating dumbbell hang clean & jerk (50/35) Stationary plate overhead alternating lunges (45/35) Rope climbs (12′) Double-unders Abmat butterfly sit-ups 4 rounds*...Read More
Join us Wednesday, 17 November for a FREE class! Class times: 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53) For score Compare to Monday, 20 May 2019 Or… “Mary” Complete...Read More
In honor of Veteran’s Day tomorrow, November 11, choose one of the following Hero WOD’s: Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his...Read More
Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest 4 sets for quality Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar For score *Partner A completes 25′, then...Read More
Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about CrossFit, EVERYTHING is modifiable. 🙂 Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground to...Read More
Skill/Conditioning: MPCF Board WOD: Max reps unbroken pull-ups For score Strength: Back squat 1-Rep max Compare to Wednesday, 21 April 2021 For load Post results and experience to commentsRead More
Conditioning: As many reps as possible in 5 minutes of: 10 Cal bike 10 Toes to bar 3 Squat cleans (185/123) … Rest 3 minutes then… As many reps as possible in 5 minutes of: 10 Cal ski 10 Toes to bar 3 Squat cleans (185/123) … Rest 3 minutes then…...Read More
