Conditioning: 4-person team WOD (2M/2F) “Forward and Reverse” M/F pair one completes the following, in order: 50 Calories Rowed 50 Wall-Ball Shots (25/16 ) at (10/9′) 40 Pull-ups 50 Box Jumps (20″) 40 Front Squats (115/75) 40 Calories on Assault Bike M/F pair 2 complete the following, in order: 40 Calories on the Assault...Read More
Conditioning: 50 Wall-Ball Shots* (25/16) @ (10/9′) 25 Toes-2-Bar 300m Run with plate (55/35) For Time (7:00 cap) *perform max reps 20 seconds on, 10 seconds off until 50 is reached …Rest 3:00 12-10-8 rep rounds of: Push Press (135/93) Alternating Pistols Calories Biked For Time (5:00 cap) …Rest 5:00...Read More
Time elapse photography over Winnipeg in 1979 Conditioning: “Total Eclipse” Complete as many rounds and reps as possible in 20:17 of: 79 Single Unders 14 Overhead Squats (75/55) 70 Lunges* 30 Alternating One-Arm Dumbbell Snatches (50/35) 400m Run For Score *Walking and alternating …rest 2:00, then… “Blackout” Partner up Max reps in 2:40...Read More
Conditioning: Complete as many rounds in 45 minutes of: Run 600m 10 Deadlifts (315/205) Row 500m 15 Hand-release Push-ups Bike 30/20 Calories 20 GHD Sit-ups For Score Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side Post score and experiences to commentsRead More
Future CrossFitters Conditioning: 4 rounds of: 25 Push Press (95/65) 50/40 Calories Rowed 100 Double Unders For Time Strength: Deadlift 5-rep max For Max Load Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit – 2:00 Pike stretch – 2:00 Post time, max load, and experiences to...Read More
There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced. Conditioning: Partner WOD 3 rounds of: 10 Synchro Pull-ups 20 Ring Push-ups 30 Sit-ups Slammers (16/12) @ 2m …then… 2...Read More