Conditioning: Row’d Royalty 17.3+ Complete as many reps as possible in 14 minutes of: 1000m Row 10 Chest-2-Bar Pull-ups 800m Row 20 Chest-2-Bar Pull-ups 600m Row 30 Chest-2-Bar Pull-ups 800m Row 20 Chest-2-Bar Pull-ups 1000m Row 10 Chest-2-Bar Pull-ups Max Meters in remaining time   For score   Strength: Shoulder Press 5-5-5-5-5   For...Read More

Sometimes I feel like I am looking in a mirror. 😉 Conditioning: Complete as many rounds and reps as possible in 35 minutes of: Run 600m 10 Deadlifts (315/213) Row 400m 20 Plate Push-ups* Run 200m 30 Situps   *Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the...Read More

Conditioning: 2016 CrossFit Games, Master/Teen Event 3 & 4 “Feel the Berm” 600m Run 20 Burpee Box Jumps (24/18″)   4 rounds for time (20:00 cap)   …Rest 10:00, then…   “Deuce-Deuce” 22 Toes-2-Bar 22 Clean & Jerks (95/65) 80m Sprint Down 80m Sprint Back   For Time (4:00 cap) Compare to Monday, 25 July 2016...Read More

  Skill: MPCF Board WOD 300 Double Unders   For Time   Conditioning: Partner WOD  300m Run 20 Wall-Ball Shots (25/16) @ (11/10′) 20/15 Calories Biked 10 One-Arm Dumbbell Overhead Squats (50/35)* 10 Pull-ups   4 rounds for time *5 reps each arm, each round. Alternate exercises.   Flexibility/Mobility: Right side straddle – 1:00 Left...Read More

2017 Royal Huddelston Burpee Challenge Finishers 120 days of burpees, only 7,260 burpees   Conditioning: Row’d Royalty 17.2+ Complete as many rounds and reps as possible in 10 minutes of: 250m Row 10 Toes-2-Bar   For Score Each round is worth 260 reps, each meter and each T2B is a rep.   Strength: Front Squat 4-4-4-4-8...Read More

There will not be a 1730 class on Tuesday. Sorry for any inconvenience. All other classes are normal. Sprints: 100m run Rest 1:00 200m run Rest 2:00 300m run Rest 3:00 600m run Rest 3:00 300m run Rest 2:00 200m run Rest 1:00 100m run     For Time Conditioning: Complete as many rounds and...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017   Flexibility/Mobility: Spine Smash...Read More

Skill: Row 250m, All Out Rest 4 minutes, then… 2000m Row at 80% All out pace   For quality and pace control   Conditioning: 300m Run 30 Sit-ups 15 Overhead Squats (95/63) 20 Chest-2-Bar Pull-ups 10 Shoulder Press (95/63) 25 Calories Biked 10 One-arm Kettlebell Lunges (53/35) 20 Box Overs (30/24″) 15 Push Press (95/63)...Read More

Conditioning: Complete as many rounds and reps in 6 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/12 Calories Biked   For Score   Strength: Clean and Jerk 1-rep max Compare to Monday,...Read More

Skill: Row 250m, All Out Rest 3 minutes, now… Row 1000m @ 80% 250m pace Rest 2:00 Row 750m @ 80%   For quality of pace and stroke control   Conditioning: 21-15-9-3 rep rounds of: Pull-ups Goblet Squats (72/53) Wall-Ball Push-ups Run 150m   For Time   Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/...Read More