Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Tuesday, 04 August 2020     Post results and experiences to commentsRead More

Conditioning: Partner WOD* 60 Wall-ball shots (25/16) @ (10/9′) 40 GHD sit-ups 20 D-ball cleans (100/80)   2 rounds for time   …rest 2:00, then… 40 Toes-to-bar 20 Dumbbell box step overs (75/50) @ (20″)   2 rounds for time   …rest 2:00, then… 50 Calories bike 50 Calories row   For time    ...Read More

Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 600-400-200 GHD Sit-ups 32-24-16   For time   Skill: 3 Rope climbs 30 second hollow hold 3 reps of 5 second negative from...Read More

No 0845 class this Monday. Sorry for any inconvenience.   Conditioning: “Grettel” 3 Clean and Jerks (135/93) 3 Burpees-over-bar   10 Rounds for time Strength: Deadlift 10-9-8-7-6-5-4-3-2-1 at 60% of 1rm deadlift For time* *All sets must be unbroken, connected reps.  Athlete must drop and reset after each set.     Post results and experience...Read More

  Conditioning: Partner WOD Buy-in: 1500m Row   …then… 3 rounds of: 30 Handstand pushups 20 Chest-2-bar pull-ups 10 Clean & Jerks (185/123)   …then… Sell-out: 3600m Bike   For time   Skill: 5 Rower rollouts 7 Arch rocks 9 Arch/hollow swings   4 rounds for quality     Post results and experiences to commentsRead More

Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score   Skill: Turkish Get-up 4 set of 10 (5 each...Read More

Conditioning: “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Wednesday, 30 January 2019   Strength: Deadlift 7 @ 40% of 1-rm deadlift 9 @ 50% 11 @ 60% 9 @ 70% 7 @ 80%   For quality and load, goal is to connect all reps and maintain proper form  ...Read More

  Conditioning: Option 1: MPCF Board WOD 5000m Row For Time Compare to Tuesday, 27 November 2018   Option 2: CrossFit PairUp Throwdown 30 synchro deadlifts (185/123) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro...Read More

  Conditioning: Run 400m or Row 500m 50-ft Dumbbell front rack walking lunges (50/35×2) 10 Chest-2-bar pull-ups   3 rounds for time   Strength: Front Squat Every 2-minutes, perform the following sets: 9@25% of your 1-rm 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality     Post results and...Read More

  Endurance: Bike 6:00 @ 90% of “6-min test pace”26 Rest 2:00 Row 6:00 @ 90% of “6-min test pace” Rest 2:00 Bike 4:00 @ 95% of “6-min test pace” Rest 2:00 Row 4:00 @ 95% of “6-min test pace” Rest 2:00 Bike 2:00 @ 105% of “6-min test pace” Rest 2:00 Row 2:00 @...Read More