Sprints: Partner WOD Bike 200 Calories Row 200 Calories For Time This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment. Metcon: Complete as many rounds and reps as possible in 5 minutes of: 4 Strict Pull-ups 8 Army T...Read More
Conditioning: 3 round for max rep of: 1 minute of Burpees 1 minute of Wall-Ball Shots (20/14) @ (10/9′) 1 minute of Deadlifts (115/75) 1 minute of Med-Ball Sit-ups (20/14) 1 minute of Hang Power Cleans (115/75) Rest 1:00 between rounds For Total Score Mobility: Saddle Sit – 2:00 Spine Smash –...Read More
MP CrossFit will be performing this WOD on Saturday, 01 September. Register HERE if you would like to show your support. Metcon: “Bedtime”* Sit-ups Med-Ball Squat Cleans (25/16) Dumbbell Snatches (50/35) Calories Biked 2 rounds …then partner up, and… Row 1500m (equal work) For Time …rest to 18:00 on clock, and...Read More
Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More
Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap) …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box Overs...Read More
Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike For Score …rest 2:00, then… 600m Row For time Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30 ...Read More
Conditioning: 2014 MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′) For Score Compare to Monday, 15 August 2016 *BEAR COMPLEX: Without dropping the bar,...Read More
Strength: Front Squats 4×5 @ 70% For quality under load Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 25 Double Unders 5 Deadlifts (135/93) 5 Back Squats (135/93) 5 Shoulder-2-Overhead (135/93) For Score Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon –...Read More
Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75% Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)* For Score *Each 5ft section is one rep....Read More
