Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 30 December 2013     Flexibility: Low Lunge Twist – 2:00/side...Read More

  Skill: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand   For Quality     Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100...Read More

  Skill: Handstand Hold 6 x 30 second Hold Overhead with External Rotation Bias for 30 seconds in between sets   For Quality     Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50...Read More

  Strength: Sumo Deadlift 4-4-4-4-4   For max load     Conditioning:   “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183)   For Time Compare to Wednesday, 21 August 2013     Flexibility: 20 Side Leg Swings – each side...Read More

  Strength: Back Pause Squats 4-4-4-4 @ 65% 1RM   For Quality     Conditioning: 50 Knees-2-Elbows 50 Thrusters (45/33) 50 Double Under 50 Kettlebell Snatches (53/35) 50 Overhead Squats (45/33) 50 Sumo Deadlift High-Pull (45/33) 50 Burpees   For Time     Mobility: 15 Sit-ups to Pike Couch Stretch – 2:00 per leg Side...Read More

    “Crazy Train” (updated)   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight: (95/65) Masters 55+: (75/53)    ...Read More

  Skill Work: L-Sit 5:00 total hold time     Strength WOD: Power Snatch/Hang Squat Snatch 1-1-1-1-1   For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep)     Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35...Read More

  Tough Mudder Team 2012   “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run   For Time     Post time to commentsRead More

2011 Flashbacks   2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (110/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time   Post reps from each part and time to comments Compare...Read More

  Strength WOD: Overhead Squat 5-4-3-2-1-1-1-1 (25 minute time cap)     Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35 Push Press (75/53) 25 Burpees 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to OHS...Read More