Conditioning: 500m Row 15 Dumbbell Thrusters (50/35) 400m Row 15 Dumbbell Thrusters 300m Row 15 Dumbbell Thrusters 200m Row 15 Dumbbell Thrusters 100m Row   For time Register here: Row’d Royalty   Strength: Floor Press 5-5-5-5-5   For max load   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side...Read More

Two good partner teams throwing it down and representing MP this weekend at Barbell Mania in Dallas. Strong work fellas!!   Conditioning: Partner WOD 15 Snatches (95/65) 30 Double Unders   10 rounds for time* (20:00 cap) *Partners alternate complete rounds. Each partner will perform 5 rounds individually.   …rest 8:00, then… Strength: Find 1-RM...Read More

Skill: Row 250m, All Out Rest 3 minutes, now… 3 rounds of: Row 300m, @ 80% 250m pace Rest 1:30   For quality of pace and stroke control   Conditioning: 100-ft Dumbbell Overhead Walking Lunges (50/35) 100 Double Unders 50 Wall-Ball Shots (25/16) @ (11/10′) 35 Chest-2-Bar 50 Wall-Ball Shots (25/16) @ (11/10′) 100 Double...Read More

Conditioning: “Fittest in OK” WOD 3 “Gymnastical Beast” (Masters Rx Version) 100′ Overhead Wall-Ball Walking Lunges (25/20) 50 Double Unders 40 Wall-Ball Shots (25/20)* @ (10/9′) 50 Double Unders 30 Toes-2-Bar 50 Double Unders 20 Ring Dips 50 Double Unders 100′ Overhead Walking Lunges (25/20)   For Time (14:00 cap)** Compare to Wednesday, 01 February 2017...Read More

  Conditioning 1: 2017 Masters Online Qualifier WOD 4 10 Deadlifts (315/225) 20 Deficit Handstand Push-ups (4.5″/3″) 30 Front Squats (95/65)   2 rounds for time For complete standards, descriptions, and other age group variations, go to games.crossfit.com   …rest 5-8 minutes, then… Conditioning 2: Every minute on the minute perform, adding 2 reps of...Read More

  Skill: Row Sprints Row 250m, All Out, holding 28-35 Strokes/min …rest 3 minutes Now perform: 400m Row @ 90% all out pace, rest 1 minute 350m Row @ 90%, rest 1 minute 300m Row @ 90%   For quality   Conditioning: 2017 Masters Online Qualifier WOD 1 100 Alternating One-Arm Dumbbell Snatches (50/35) 80 Calories...Read More

  Strength & Conditioning: 2017 Masters Online Qualifier WOD 2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans, 185 /...Read More

Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else.   Strength: Find 1 rep max of the following complex: Clean to Push Press to...Read More

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 Score Compare to Wednesday, 24 April 2013   Strength: Front Squat 7-rep max   Flexibility/Mobility: Couch Stretch – 1:30/side Elevated Cat – 2:00 Reclined Spinal...Read More

Conditioning: “The Separator” (modified) 12 Handstand Push-ups (4″ deficit) 15 Back Squats (185/125) 20 Burpees Over Bar 9 Handstand Push-ups (4″ deficit) 18 Front Squats (155/105) 20 Burpees Over Bar 6 Handstand Push-ups (4″ deficit) 21 Overhead Squats (135/95) 20 Burpees Over Bar   For Time Similar to CrossFit Games 2016   Flexibility/Mobility: Thread the...Read More