Fun in the sun Saturday WOD’n!   Conditioning: Complete as many rounds and reps as possible in 8-minutes of: 3 Squat Snatches (115/73)* 3 Box Jumps (30/24″) 3 Barbell Push-ups**   …Now, partner up, row 1000m for time, and rest for a total of 8:00, then…   Complete as many rounds and reps as possible...Read More

  Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14) …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95) …then 2 rounds, completing 1 round each of: 15...Read More

CrossFit rest day at Southern Hills.   Strength: Back Squats 5 seconds down, hold for 3 seconds, stand 3-3-3-3-3 Start @ 50%, increase by 5% each set   For Quality   Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2...Read More

  Conditioning:   Every 3 minutes on the minute for 18 minutes perform: 200m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds *Burpees are a 1 for...Read More

The look I get from MP’ers…often!! Skill: Row 200m All Out Rest 3 minutes Perform 3 x 300m @ 90% 200m pace Rest 90 seconds between rounds   For quality and skill practice   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham...Read More

  Conditioning: 3 rounds of: 30 Double Unders 6 Clean and Jerks (155/103) 9 GHD Sit-ups 12 Barbell Push-ups*   …Run 800m and rest for 9 minutes, then…   3 rounds of: 12 Barbell Push-ups* 9 GHD Sit-ups 6 Clean and Jerks (155/103) 30 Double Unders   For Time *Burpee can be substituted   Burpee...Read More

  Conditioning: 400m Run …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Burpees 12 Sit-ups …then… Run 800m …then… 4 rounds of: 4 Strict Handstand Push-ups 8 Burpees 12 Knees-2-Elbows …then… Run 400m   For Time   Strength: Find 1-rep max Clean-to-Hang Squat Clean   Burpee Challenge: Day 84   Mobility: Spine Smash – 2:00...Read More

When you are strategizing at a comp, you HAVE to pause for a selfie!   Strength: Power Clean to 5-rep max Front Squat   For max load   Conditioning: 15 Calories Rowed 12 GHD Sit-ups 9 Chest-2-Bar Pull-ups 6 Wall Climbs   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction...Read More

Nick still rep’n MP at the Festivus Games!   Skill Work: Row practice 20 pulls for max meters Rest 90 seconds   4 rounds   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)   For...Read More

Celebrating the union of Jana “Janimal” Scavona and Doug Decker! Here’s to many happy years to come!   Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups* 100 Sit-ups …then… Row 1000m   For Time *You may substitute 70 Burpees   Strength: Hang Squat Snatch...Read More