Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55) “Skeleton” Squat...Read More
The “Super” ladies of MP sporting their hidden identities at fellow CrossFitter and affiliate owner of Vertical CrossFit, Doug Decker’s 40th birthday celebration! WOD 1: “Rogue at the Redlands” 3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar …Rest 4 minutes WOD 2:...Read More
Conditioning: KO in the OK Online Qualifier Scaled WOD 1: Complete as many rounds and reps as possible in 10-minutes of: 15 Pull-ups 15 Thrusters (95/65) 90 Single Unders For Score Strength: Hang Power Clean 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For...Read More
Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂 Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More
Conditioning: Row 500m (calories) Rest 4 minutes Max rep Handstand Push-ups in 1 minute Rest 4 min Max rep Speed Skips in 3 minutes Rest 4 minutes Max rep Burpees in 5 minutes For Score Compare to Wednesday, 13 October 2010 *Total all reps and calories for score Strength: Snatch Grip Deadlift 3 @...Read More
Ape Nation Masters Team – “Older Apes” Conditioning: Run 400m 25 Thrusters (65/45) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m For Time Compare to Monday, 12 October 2009 Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max...Read More
Conditioning: 4-person Team WOD One team member completes each portion in it’s entirety Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (14/10) @ (9′) – Scaled For Time Grace 30 Clean and Jerks (135/95) – Rx (95/65) – Scaled For Time Diane 21-15-9 rep rds of: Deadlifts (225/155) – Rx (155/105)...Read More
Friday night class and Saturday classes are canceled due to Battle at the Ballpark competition. Sorry for any inconvenience. Conditioning: Partner WOD 30 Wall-Ball Shots (20/14) @ 9’* 40 Sumo Deadlift High-Pull (75/53) 50 Shoulder-2-Overhead (75/53) 60 Alternating Box Jumps (24/20″) 50 Shoulder-2-Overhead 40 Sumo Deadlift High-Pulls 30 Wall-Ball Shots* For Time *While...Read More
Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20) For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously...Read More
