Strength: Shoulder Press 3-rep max   For max load   Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Friday, 25 April 2015   Flexibility: 10 Sit-ups to Straddle Right Side Straddle –...Read More

One of my favorite pics with Mr. and Mrs. Decker! 🙂   Conditioning: 2016 CrossFit Games Masters Qualifier Event 4 55 Bar-Facing-Burpees 34 Overhead Squats* 21 Ring Muscle-ups   For Time (20-minute cap) *Ages 54 and below: (95/65) Ages 55-59: (75/55) Ages 60+: (65/45)   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg...Read More

When you are strategizing at a comp, you HAVE to pause for a selfie!   Strength: Power Clean to 5-rep max Front Squat   For max load   Conditioning: 15 Calories Rowed 12 GHD Sit-ups 9 Chest-2-Bar Pull-ups 6 Wall Climbs   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction...Read More

Nick still rep’n MP at the Festivus Games!   Skill Work: Row practice 20 pulls for max meters Rest 90 seconds   4 rounds   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)   For...Read More

Celebrating the union of Jana “Janimal” Scavona and Doug Decker! Here’s to many happy years to come!   Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups* 100 Sit-ups …then… Row 1000m   For Time *You may substitute 70 Burpees   Strength: Hang Squat Snatch...Read More

Girls night! Celebrating Courtnie’s upcoming wedding!   Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Friday, 12 April 2013 *On rounds 1 and 3 do T2B. On rounds 2 and...Read More

  Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block....Read More

  Strength: Deadlift 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “25 to Life” 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Air Squats 25 Hand-release Push-ups 25 Double Unders 25 Kettlebell Swings (53/35) 25 Double Unders 25 Hand-release Push-ups 25 Air...Read More

  Skill: Row 250, all out, rest 2 minute Now, perform 5 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, 22 April 2014   Mobility: Olympic Wall...Read More

Fun with friends! Celebrating the upcoming union of Jana and Doug!   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups   Conditioning: Complete as many rounds and reps as possible in 7...Read More