Strength: Shoulder Press 3-rep max   For max load   Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Friday, 25 April 2015   Flexibility: 10 Sit-ups to Straddle Right Side Straddle –...Read More

One of my favorite pics with Mr. and Mrs. Decker! 🙂   Conditioning: 2016 CrossFit Games Masters Qualifier Event 4 55 Bar-Facing-Burpees 34 Overhead Squats* 21 Ring Muscle-ups   For Time (20-minute cap) *Ages 54 and below: (95/65) Ages 55-59: (75/55) Ages 60+: (65/45)   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg...Read More

Girls night! Celebrating Courtnie’s upcoming wedding!   Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Friday, 12 April 2013 *On rounds 1 and 3 do T2B. On rounds 2 and...Read More

  Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block....Read More

Fun with friends! Celebrating the upcoming union of Jana and Doug!   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups   Conditioning: Complete as many rounds and reps as possible in 7...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

  Conditioning: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time *Equal work. One at a time...Read More

Happy birthday Sarah!   Strength: Front Squats (18:00 cap) 9   reps @ 20% 1RM 7   reps @ 45% 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   …rest 3 minutes, then Conditioning: Partner WOD “Fly’nn” (24:00 cap) Buy-in: 2000m Row …then with remaining time perform as many...Read More

  Conditioning: Run 600m, 400m, 200m, 400m, 600m* 20m Overhead Walking Lunges (45/35), 55+(35/25) 30 Slammers (12/8) 55+(10/6) @ 2m 10 Pull-ups 30 Double Unders 20 Wall-Ball Push-ups**   5 rounds for time *On round 1, run 600m; on round 2 run 400m; on round 3, run 200; and so on. **Use a heavy ball as...Read More

“Hey bro, you coming down or what?!   Strength WOD: Perform the following for quality of movement pulling under the bar (20 minute cap): Squat Clean 5 reps @ 65% 1RM 4 reps @ 75% 1RM 3 reps @ 85% 1RM   For quality reps   Conditioning WOD: Complete as many rounds as possible in...Read More