Happy Labor Day! MP Closed Team WOD at Vertical CrossFit @ 0930-1030 3-person team WOD* Buy-in: 150m Sled push (230/150)* …then… “Labor This” Run 400m* 60 Kettlebell Swings (53/35) 45 Pull-ups 30 Burpees 15 Handstand Push-ups 3 rounds for time *Equal work on each part. Sled drag to be performed by each member,...Read More
Plates got a face-lift! 🙂 Strength: Clean and Jerk 1-rep max Compare to Friday, 10 April 2015 Conditioning: “Move that body” 36 Double Unders 18 Toes-2-Bar 9 Burpees 6 Strict Handstand Push-ups 3 Muscle-ups Run 150m 3 rounds for time Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left...Read More
Looks like the “Dirty Thirty” WOD won this battle. 😉 Strength: Clean 1-rep max Compare to Wednesday, 15 April 2015 Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run For Time Compare to Wednesday, 15...Read More
Happy 30th birthday to Grant “Muffin Man” Wilkins! Even at an early age, Grant was chasing the Ape. 🙂 Conditioning: “Dirty Thirty” 300m Run 10 Strict Pull-ups 10 Overhead Squats (115/75) 10 Knees-2-Elbows 200m Run 10 Strict Ring Dips 10 Double Kettlebell Thrusters (53/35) 10 GHD Sit-ups 100m Run 10 Handstand Push-ups 10 Hang...Read More
Fun times at Saturday’s “Bring a Friend” WOD! Strength: Overhead Squat 1-rep max Compare to Monday, 06 April 2015 Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93) 3 rounds for time Compare to Monday, 06 April 2015 Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash –...Read More
Bring a Friend WOD Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump Rope Singles …Rest 5 minutes As partner groups, perform as many rounds as possible in...Read More