Conditioning: MPCF Board WOD and Masters Board WOD 5K Row For Time Compare to Tuesday, 26 March 2013 Strength or Skill: Pick any lift and perform for quality: 3-3-3-2-2-2 Starting at 55% 1RM, increase by 5% each set Or… Pick any three (3) skills on the “Athletic Skills Sheet” to work on...Read More
Skill: Rower Stroke Work 10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster...Read More
Congrats to MP CrossFit’s Bradley and Courtnie. He asked, and she was crazy enough to say YES! 🙂 Skill Work: Pick 1-3 skills on the “Skill Sheets” Practice for 15 minutes Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters weight (235/155) Compare to Friday,...Read More
“D, get up! We can run 3 down and backs before they get back with the kayaks.” “T, why do we want to do that? Aren’t we done with the WOD?” “Just for the fun of it D!” Skill: Practice for 12-minutes on: Turkish Get up 5 reps/side Increase weight as you are able, and/or...Read More
Conditioning: MPCF Partner Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter...Read More
Conditioning: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m 5 rounds for time Compare to Friday, 16 July 2010 Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00 Post time and experiences...Read More
Conditioning: Board WOD Pick one: “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Tuesday, 15 July 2014 Or… “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Dips For Time Compare to Friday, 20 August 2010 Strength or Skill: Hang Squat Snatch 2-2-2-2-2-2-2 Starting...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
Two little kids playing on the playground. Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Compare to Monday, 09 February 2015 Strength: Ground-to-Overhead-to-3 rep Overhead Squat Weight is to be taken from the ground, put overhead any way, and then perform 3 reps...Read More
