Endurance: Accumulate 300 calories on*: Assault Bike, Rower, and Ski Erg   For time *any combination two or three of the apparatuses   Skill work: Pick 2-3 skills from the Athletic Skill Sheet Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle First Rib Mobilization Banded Olympic Wall Squat  ...Read More

Thank you to all the Veterans that have sacrificed. Happy Veteran’s Day 2019! (Thank you for the flowers MP family)   Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.5 Partitioned any way: 40 Muscle-ups 80-cal Row 120 Wall-ball shots (20/14) @ (10/9′)   For time (20:00 cap) Standards, description, and scaled options, click HERE  ...Read More

  Conditioning: Option 1: Every 2 minutes on the minute, perform 1 round of the following until failure to complete: 1 Squat Clean (85% 1RM) 10m Sprint 3 Chest-2-Bar Pull-ups 10m Sprint 1 Burpee-over-bar*   For Score *Every round add 1 burpee.   Option 2: 2020 CrossFit Games Open WOD 20.5* Partitioned any way: 40...Read More

  General Warm-up: Run 400/Row 500 2 rounds of: 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Ring rows 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 40 second D-ball rock 20m One-arm farmers carry/per arm 15 Box jumps (every 5 increase height) 10 Handstand push-ups   Conditioning: Option 1: 2020 CrossFit...Read More

  Conditioning: Option 1: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time Compare to Wednesday, 16 March 2016   (Games WOD calls for...Read More

  Endurance: 15/12 Calories biked 30 second Hollow hold Rest 1:00   7 rounds for time   Skill: 4 sets of max rep Ring Dips Rest 2-3 minutes between sets   For total reps     Post results and experiences to commentsRead More

  Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap) If you are registered, don’t forget to post score to Games site   Option 2:...Read More

Conditioning: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap)     Post results and experiences to comments If you are registered, don’t forget to post score to...Read More

  Conditioning: Option 1: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows   7 rounds for time   Option 2*: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (205/155) Handstand push-ups …then… 21 Deadlifts (315/225) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts...Read More

  Strength and 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   …Rest 8 minutes, then… Complete as...Read More