Strength: Clean and Jerk 5  reps  @ 60% 1RM 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 8 Kettlebell Snatches (53/35) 6 GHD Sit-ups 4 Strict Handstand Push-ups   …now run 800m and rest...Read More

    Conditioning: CrossFit Team Series Event 4 Scaled version: Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 Thrusters (65/35) 5 Pull-ups Then, Male 2 and Female 2 each perform: 10 Thrusters (65/35) 10 Pull-ups Then, Male 1 and Female 1 each perform: 15 Thrusters...Read More

  Conditioning: CrossFit Teams Series Event 3 Rx’d WOD: 42-30-18 reps for time of: Muscle-ups, with static Deadlift hold 350-lb partner Deadlift*   Scaled WOD: 80-60-40 reps for time of: Hand-release Push-ups, with static Deadlift hold 270-lb partner Deadlift*   *Partner Deadlifts: Rx’d – 135-lbs on one side, 170-lbs on the other Scaled – 90 on...Read More

  Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: “Game on” First… Run 600m Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees...Read More

  Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality   Conditioning: 12-9-6 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash...Read More

  Conditioning: Run 5K For Time Meet at north end of the LaFortune Golf Course parking lot at 0800.   Strength & Skill: Run 100m 1 Rope Climb (18/15′) Run 100m 5 Squat Cleans (95/63) Run 100m 1 Rope Climb (18/15′) Run 100m 4 Squat Cleans (115/73) Run 100m 1 Rope Climb (18/15′) Run 100m...Read More

Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: Master Qualifier 4 21-15-9 rep rounds of: Deadlifts (225/155) Box Jumps (24/20″) Handstand Push-ups   For Time Compare to Tuesday, 28 April 2015...Read More

  Strength: Snatch 1-rep max Compare to Monday, 13 April 2015   Conditioning: 4 rounds: 11 Box Jumps (30/24″) 9 Goblet Squats (70/45) 7 Knees-2-Elbows 5 Burpees Run 100m   For Time (12:00 cap)   Mobility: Overhead Tissue Smash – 1:30/arm Quad Smash – 1:30/leg Couch Stretch – 1:30/leg Banded Bully – 1:30/arm    ...Read More

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Wednesday, 13 August 2014 10:00 Cap   …Rest 5:00   Strength: Snatch Grip Deadlift 4 reps @ 25% 1RM DL 4 reps @ 35% 4 reps @ 45% 4 reps @ 55%   For Quality 12:00 Cap...Read More

Happy birthday to Robert Hauger! Time to enjoy the burpee mile. 🙂 We will be meeting at Memorial High School track at 0830. See you all there.   MPCF presents: 6th Annual Burpee Mile Option 1: Individual Complete 1 mile of Burpee Broad Jumps   Option 2: 3-5 person Team Complete 1 mile of Burpee...Read More