Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14) …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95) …then 2 rounds, completing 1 round each of: 15...Read More

CrossFit rest day at Southern Hills.   Strength: Back Squats 5 seconds down, hold for 3 seconds, stand 3-3-3-3-3 Start @ 50%, increase by 5% each set   For Quality   Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2...Read More

  Conditioning:   Every 3 minutes on the minute for 18 minutes perform: 200m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds *Burpees are a 1 for...Read More

The look I get from MP’ers…often!! Skill: Row 200m All Out Rest 3 minutes Perform 3 x 300m @ 90% 200m pace Rest 90 seconds between rounds   For quality and skill practice   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham...Read More

  Conditioning: 3 rounds of: 30 Double Unders 6 Clean and Jerks (155/103) 9 GHD Sit-ups 12 Barbell Push-ups*   …Run 800m and rest for 9 minutes, then…   3 rounds of: 12 Barbell Push-ups* 9 GHD Sit-ups 6 Clean and Jerks (155/103) 30 Double Unders   For Time *Burpee can be substituted   Burpee...Read More

  Conditioning: 400m Run …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Burpees 12 Sit-ups …then… Run 800m …then… 4 rounds of: 4 Strict Handstand Push-ups 8 Burpees 12 Knees-2-Elbows …then… Run 400m   For Time   Strength: Find 1-rep max Clean-to-Hang Squat Clean   Burpee Challenge: Day 84   Mobility: Spine Smash – 2:00...Read More

  Conditioning: Perform 1 round of: 100 Double Unders 50 Squats 25 Push Press (95/63) …then, 2 rounds of: 60 Double Unders 30 Squats 15 Push Press …then, 3 rounds of: 40 Double Unders 20 Squats 10 Push Press   For Time   Burpee Challenge: Day 83   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder...Read More

  Conditioning: MPCF Board WOD 150 Burpees For Time (20-minute cap)   …rest 5-10 minutes   As a 3-person team, perform the following: 3000m Row For Time Equal work required, use same rower   Burpee Challenge: Day 81   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side    ...Read More

  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