New toys for obstacle practicing built and ready! Strength: Snatch 1-rep max Compare to Friday, 24 October 2014 Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ? 10 ? 20 Calories Rowed List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release...Read More
Group meeting at Turkey Mountain Urban Wilderness for a 5K at 0800. No Barbell Class Saturday. 0900 class is normal. Conditioning: 3-person team WOD 30 GHD Sit-ups 30 Fat Bar Deadlifts (225/150) 50 Double Unders 50 Burpees 20 Overhead Squats (115/75) 20 Pull-ups For Time Instructions: This is a relay style WOD. Team member...Read More
Strength: Clean and Jerk 1-rep max Compare to Friday, 27 June 2014 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run For Score Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash...Read More
Strength: Front Squat 1-rep max For max load Compare to Wednesday, 12 November 2014 Conditioning: Complete as many rounds as possible in 20 minutes of: 200m Run 16 Toes-2-Bar 12 Double Kettlebell Thrusters (35/25) 8 Back Extensions For Score Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg...Read More
Congratulations to the Challenge winners! Deborah Denton, Patrice Lott, Mark Gray, David Momquist Strength: Overhead Squat 1-rep max Compare to Monday, 03 November 2014 Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93) 3 rounds for time Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain...Read More
Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More
Strength: Back Squat 1-rep max Compare to Monday, 13 October 2014 Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 60 Double Unders 50 Sit-ups 40 Bar-Over-Burpees 30 Push Press (75/53) 20 One-Arm Kettlebell Swings (35/25)(10 reps per arm) 10 Muscle-ups For score Flexibility: Couch Stretch, 1...Read More
Strength: Deadlift 1-rep max Compare to Friday, 31 October 2014 Conditioning: Every minute on the minute for 10 minutes perform: 2 Clean and Jerk (80% 1RM) 7 Toes-2-Bar (odd minutes)* 5 Burpees (even minutes)* For Score On last odd and even minute, perform as many reps as possible in remaining seconds of...Read More
Strength: Shoulder Press or Hang Power Clean 1-rep max …or Pick one of the 2 above lifts and perform: 5-5-5-5-5 @ 75% 1RM For Quality Conditioning: 2015 CrossFit Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)* For Time *Masters 55+ Rx (65/45) Scaled (65/45) Masters 55+ scaled...Read More
