Strength: Hang Clean to 5 Front Squats 1-rep max Conditioning: 15-12-9 rep rounds for time of: Deadlifts (225/153) Handstand Push-ups …Rest 5 minutes 15-12-9 rep rounds for time of: Clean & Jerk (95/63) Pull-ups …Rest 3 minutes Row 500m (All out effort) For Time Mobility: Couch Stretch –...Read More
Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on… …Rest 3 minutes Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on… …Rest 3 minutes Death by Sit-ups (by 3’s) 3 on...Read More
Conditioning: 15 Calorie Row 12 Clean & Jerks (135/95) 9 Snatches (135/95) 6 Thrusters (135/95) For Time WOD design courtesy of #KOintheOK 2016 – Rx Finals Perform this solo, 3, or 6-person team. If done as part of a team, each member do a complete round before next member starts. …Rest 5...Read More
Congrats to the Ape Nation scaled team competing at KO in the OK! I had a great time coaching them this weekend. I am very proud of them! Represented MP very well! Sad to see Nick leave us. You will be missed. Remember to focus on form, form, and form. Conditioning: Partner WOD 200...Read More
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
