This is the “before” of yesterday’s pic. If you have a friend that has been wanting to try CrossFit, bring them! Conditioning: Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump...Read More
Strength: Option 1: Make-up a missed 1-rep Option 2: Pick one of the following and find a 1-rep max: Snatch to Hang Snatch Clean to Hang Clean Cluster to Thruster Conditioning: 10 Burpee Box Overs (24/20″) 8 One-arm Kettlebell Snatches (53/35) 6 Wall-Ball Shot (20/14) @ (10′) 4 rounds for time...Read More
Skill: Handstand Drills One-arm HS holds 30 seconds each arm Straddle Jump to HS Perform 5 One-leg Tuck Jumps to HS Perform 3 each leg 2 rounds for quality Conditioning: 2015 KO in the OK Finals WOD 15 Toes-2-Bar 15 Goblet Squats (53/35) 15 Kettlebell Swings (53/35) 15 Overhead Squats (95/55) 15...Read More
Fun times with MP family and friends! Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-rep max for complete series For Max Load Compare to Friday, 02 January 2015 Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83) For Time Compare to Friday,...Read More
Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday. Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103) …Rest 7 minutes Perform for time, with a 5:00 cap: 50 Double Unders 40...Read More
Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday. Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set For Quality Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)* ...Read More
