MP CrossFit’s very own Coach Christian, is leaving to be a college man! We have had lots of good times watching you grow up over the years. Come back soon. Stay out of trouble, be safe, and study hard. You will be missed. Skill: 20 Single Jump rope 20 Speed Skips 20 Double Unders...Read More
Strength: Jerk 5 reps at 55% 1RM 3 reps at 65% 1+ reps at 75% For max reps at 75% Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013 Mobility: Hip Capsule...Read More
Strength: Split Jerk 4-4-4-4-4 @ 60% 1RM Jerk* For Quality *After each set, perform 10 Kipping Pull-ups Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips For Score Flexibility: 10 Sit-up to Pike Hold Pike sit –...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: Hinge Rows 5-5-5* Elevated Rows** 5-5-5* For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows. Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More
Skill WOD: Perform 40 reps, 20 each leg of: 1-Leg Kettlebell Deadlift Crossover Conditioning WOD: 15-12-9 rep rounds of: Kettlebell Push-ups Box Jumps (37/30″) GHD Sit-ups For Time Compare to Saturday, 07 December 2013 Mobility: Pick any 3 stretches from the MWOD posters Post time, stretches, and...Read More
Skill: Hinge Rows 3 x 5* Incline Rows 3 x 5* *In between sets, perform 25 Double Unders For Quality Conditioning: Complete as many rounds as possible in 24:00 of: 200m Run 16 Box Overs (24/20″) 12 Hand-Release Push-ups 8 Toes-2-Bar For Score Mobility: Banded Olympic Wall...Read More
Skill: Handstand Holds 5 x 20 seconds For Quality Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees 4 rounds for time Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side Post time and...Read More