Conditioning: Partner WOD: 42-30-18 rep rounds of Calories biked Thrusters (95/63) Pull-ups   For time, equal work …rest 5:00 then…   5 Toes-to-bar 10 Alternating dumbbell snatches (50/35)   10 Rounds for time, partners alternate rounds     Post results and experience to commentsRead More

Solving world problems between metcons 🙂 Conditioning: 12/9 Calories bike 12m Handstand walk 12 Kettlebell goblet squats (72/53) 12 GHD sit-ups   3 rounds for time   Strength: Back Squat 1-rep max Compare to Wednesday, 19 August 2020     Post results and experience to commentsRead More

  Conditioning: In 3-minutes perform: 25 Double-unders 21 Bar over burpees Max rep deadlifts (135/93)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 18 Bar over burpees Max rep deadlifts (185/123)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 15 Bar over burpees Max rep deadlifts (225/153)   …rest 3 min...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: MPCF Hero Board WOD “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 Kettlebell Swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Dumbbell Squat Cleans (50/35’s)...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE! Friend Friday is this week! Start asking your friends!   Conditioning: Option 1: 2021 CrossFit Games WOD 21.3 and 21.4 15 Front squats (95/65) 30 Toes-to-bars 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65) 30 Chest-to-bar...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: 2021 CrossFit Games WOD 21.3 and 21.4 15 Front squats (95/65) 30 Toes-to-bars 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65) 30 Chest-to-bar pull-ups 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65)...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: As many rounds and reps as possible in 20 minutes of: 2 rounds of: 15 Back-extensions 15 Double dumbbell clusters (35/25) 200m Run 2 rounds of: 15 “Perfect” push-ups 15 Anchored sit-ups 400m Run...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: NEW MPCF Board WOD “Jo-Jo” 15-12-9-7 rep rounds of: Box jumps/overs* (24/20″) Kettlebell swings (53/35) Wall-ball shots (20/14)@(10/9′) Calories rowed   For time *In rounds of 15 and 9, athlete performs box jumps.  In rounds of...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 7 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Monday, 05 March 2018  ...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: Every minute on the minute for 18 minutes (6 sets): 1: 5 Overhead squats (95/63) 2: 7 Deadlifts (225/153)* 3: 9 Pull-ups   For quality *athlete...Read More