Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: MPCF Board WOD “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   rest 3:00 between rounds   5 rounds for time* Compare to Wednesday, 20 November 2013 *12:00 rest time is not included in posted time     Post results and experiences to commentsRead More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: 14 Plate burpees 14 Sandbag Zercher squats (70/40) 14 Handstand push-ups 14 Alternating pistols 400m run   4 rounds for time     Post results and experiences to commentsRead More

Register for the 2020 CrossFit Games Open, Click HERE   Endurance: Max calories rowed in 30 seconds Rest 1:00 Max calories ski erg in 30 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00   5 round for total calories   Skill: Max bar hang Rest 2:00   3 rounds for total hang...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Pull-ups 9 Box Jumps (30/24″) 12 Kettlebell Swings (72/53) 15 Calories Rowed   For Score   Strength or Skill: For 15 minutes work on: Pick any lift and find a...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: MPCF Board WOD “Battle Buddy” 20 Tire Flips (210/175) 30 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   1.5 rounds for time*   Post...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3 rounds...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: “Down and back” 8oom Run 30 Handstand push-ups 30 Dumbbell Thrusters (35/25) 30 Box overs (24/20″) 30 Power cleans (185/125) 30 Box overs 30 Dumbbell Thrusters 30 Handstand push-ups 800m Run   For time   Flexibility: Side straddle Middle straddle Pike sit Reclined spinal...Read More

Great crew for the Labor Day WOD!! No Saturday classes this week.   Conditioning: Partner WOD Complete as many rounds in 30 minutes of: 20-ft DB Farmers carry 2(50/35) 7 Goblet squats (50/35) 7 Pull-ups 7 Goblet squats 20-ft DB Farmers carry   For score   Flexibility: Side splits Middle splits Twisted cross Reclined spinal...Read More

Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD. 2019 Wodapalooza Online Qualifier WOD #4 150 Wall-ball shots (20/14) @ (10/9′) 75 Toes-to-bar   For time   …Rest 10:00, then… Saved by the Barbell 3...Read More

Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: “Boone’s request” Perform in 2:00: 15 KB Goblet squats (72/53) Max calories biked …then rest 2:00   5 rounds for total calories biked   Skill: 7 rounds of: 5 Handstand push-up negatives*   For quality *Lower body with a 5 second count. Upon...Read More