Strength & Conditioning: 2018 Age Group Qualifier Workout 2 4 rounds for time of: 25 Chest-to-Bar Pull-ups 5 Cleans (245/170)*   Time cap: 15 minutes *Weights may vary by age group. See Workout Description & Scorecard for more details.   Flexibility/Mobility: Twisted Cross – 1:30/side T-spine Smash – 2:00 Overhead Distraction w/ external bias...Read More

  Rest Day     Lifters/Competitors Class: 1730-1900 Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When...Read More

  Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a...Read More

  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 Compare to Monday, 18 April 2016   Strength: Hang Squat Snatch 4-3-3-2-2* @ 55-60-65-70-75% 1RM   For Quality *Not cycled through. Setup separately for each rep. No...Read More

  Conditioning: Partner WOD 20 Shoulder Touches 30 Pull-ups 500m Row 80 Sit-ups 130 Double Unders 80 Squats 500m Row 30 Kettlebell Swings (72/53) 20 Burpees   2 rounds for time   Strength: Deadlift 4-rep max   Flexibility/Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side   Royal...Read More

  Strength: Power Clean ⇒ Hang Squat Clean ⇒ Jerk Complex 1-rep max (18:00 cap)   Conditioning: “Time to pay…almost” 600m Run 40 Sit-up Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Sit-up Slammers* 600m Run   For Time Similar to Saturday, 22 April 2017 (18:00 cap) *Original WOD called for...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

  Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m For Time   Compare to Wednesday, 10 August 2016   Mobility:...Read More

  Strength & Conditioning: Partner WOD “Clean Balls” 100 Wall-ball shots (20/14) @ (10/9′) 40 Calories Rowed 30 cleans (135/95) 80 Wall-ball shots 30 Calories Biked 20 cleans (185/135) 60 Wall-ball shots 200 Double Unders 10 cleans (225/155)   For Time Compare to Saturday, 13 January 2018 -Equal work required (as close as possible on...Read More

  Conditioning 1: 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Plate Push-ups*   3 rounds for time (8:00 cap) *Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest   Strength: Back Squats 5-rep max   Conditioning 2: Perform as many reps...Read More