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
Strength: Deadlifts 5 reps at 60% 1RM 5 reps at 65% 5 reps at 70% 5 reps at 75% 5+ reps at 80% For quality and max reps at 80% Conditioning: 200m Run 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Uneven Kettlebell Push-ups* 10 GHD Sit-ups 20 Double Unders 3...Read More
MP CrossFit, joined by Vertical CrossFit, will be celebrating Independence Day by doing a Hero WOD courtesy of Black Sheep CrossFit, at 1800. All MP members are welcome to join. There will not be a Competitors Class. Friday morning at 0800, there will be a group meeting at the Turkey Mountain main parking lot...Read More
Strength: Shoulder Press 3-3-3-3-3 For Max Load Conditioning: 21 Front Squats (95/63) 15 GHD Sit-ups 90 Speed Skips Run 200m 3 rounds for time Compare to Saturday 21 July 2012 Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg ...Read More
Strength: Clean and Jerk 1-rep max For Max Load Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders 3 rounds for time Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00 Post Load, Time,...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
Strength: Snatch 3-3-3-3-3 @ 60% 1RM For Quality Conditioning: “Back in the Game” 12 Back Squats (175/113) 9 GHD Sit-ups 60 Speed Skips 200m Run 4 rounds for time Compare to Monday, 11 November 2013 Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch,...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
Strength: Deadlift 5-5-5-5-5 For Max Load Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run 3 rounds for time Post time and box height to comments Compare to Wednesday, 06 June 2012 *No height is specified. You choose...Read More