Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now, perform 3 rounds of: Row 350m @ 90% all out pace, rest 1 minute   Conditioning: Every minute on the minute perform one round, adding 1 rep to each of: Box Jump (24/20″) Pull-up Abmat Butterfly Sit-up   For Score   Flexibility/Mobility: Dragon –...Read More

Conditioning: “The Separator” (modified) 12 Handstand Push-ups (4″ deficit) 15 Back Squats (185/125) 20 Burpees Over Bar 9 Handstand Push-ups (4″ deficit) 18 Front Squats (155/105) 20 Burpees Over Bar 6 Handstand Push-ups (4″ deficit) 21 Overhead Squats (135/95) 20 Burpees Over Bar   For Time Similar to CrossFit Games 2016   Flexibility/Mobility: Thread the...Read More

Conditioning: 3-person Team* 3 x 150m Sprint 30 Kettlebell Swings (70/53) 33 Burpee Box Overs (24/20″) 30m Weighted Overhead Lunges (115/73) 33 Toes-2-Bar   3 rounds for time *Equal work required   Strength: Deadlifts 4-rep max   For Team Total   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 63     Post time, load,...Read More

Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time (20:00 cap) *Equal work and only one partner working at a time throughout WOD, except WB throws. (A/B/C):...Read More

Conditioning: “Toys” 40 Wall-Ball Shots (25/16) @ (10/9′) For Time   …Rest 2 minutes, then… Perform max reps for 45 seconds, rest 15 seconds between stations of: Calories Rowed D-Ball Cleans (80/50) Farmers Carry (97/62) Burpee Box Jump Overs (24/20″) Calories Biked GHD Sit-ups Zercher Sandbag Squats (70/40) Alternating One-Arm Dumbbell Snatches (50/35)   3...Read More

  Skill: Row 250, all out, rest 3 minutes Now, perform 4 rounds of: Row 250m @ 90% of first row, rest 1 minute   Conditioning: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time Compare to Tuesday, 12 April 2016   Flexibility/Mobility: Revolved Seated...Read More

Team 1 wins the competition! Final Score: 470 to 463 Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (70/53), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score   Strength: Overhead Squat 3-3-3-3-3 @ 60-70-75-80-85% 1RM For Quality   Flexibility/Mobility:...Read More

Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Dumbbell Snatches (50/35) 12 Knees-2-Elbows 2 x 200m Run Sprint   …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Dumbbell Snatches (50/35) 10 V-ups 2 x 50 Double Unders   …rest 2 minutes...Read More

Conditioning: 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 (70/53)   For Score   Strength: Deadlift Find 5-rep max   Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side   Royal Huddleston Burpee Challenge: Day...Read More

“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m   For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc..   Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang...Read More