Strength: Overhead Squats 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set For max reps at 85% Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute after each round 4 rounds for time Give your “All” each round...Read More
Almost there Burpee friends!! Bring a Friend WOD Conditioning: Partner WOD* “Birds of a feather” Complete as many rounds and reps as possible in 15 minutes of: 40 Jump Rope Singles 20 Plate-Facing Burpees 20 Box Overs (24/20″) …rest 5 minutes Complete as many rounds and reps as possible in 10 minutes of:...Read More
Strength: Deadlift 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set For max reps at 85% Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk 3 rounds for time Compare to Saturday, 31...Read More
Strength: Front Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set For max reps at 85% 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 Sit-ups 15 Calories Rowed 2 rounds for time Compare to Wednesday, 19...Read More
MP was represented well at the Memorial Day WOD. Strength: Hang Squat Snatch to 2 Overhead Squats 1-1-1-1-1-1-1-1-1-1 For max load and quality Conditioning: Every 3 minutes for 21 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees For quality and score* *Score is max number of burpees...Read More
Memorial Day WOD Celebrating the sacrifice that over 1 million Soldiers have given their lives to secure our freedom. Take a moment and pray for their families. MP CrossFit and Vertical CrossFit are joining up to embrace that sacrifice. Join us for a WOD at 0900 at Vertical CrossFit, 71st and Trenton. Many Soldiers...Read More
