Skill: Elevated Ring Rows 5-5-5-5-5 For Quality Strength: Back Squat 1-rep max For Max Load 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 ...Read More
Strength: Sumo Deadlift 4-4-4-4-4 For max load Conditioning: “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183) For Time Compare to Wednesday, 21 August 2013 Flexibility: 20 Side Leg Swings – each side...Read More
Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 While working on pistols, perform: Max Long Jump 3 attempts For Quality Conditioning: “Beast Mode” 10 Clean-2-Overhead (135/93) 15 Body Blasters Run 300 3 rounds for time Mobility: Plantar Surface...Read More
Packed house and good times at Vertical CrossFit on Memorial Day! Strength: Front Squat 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5...Read More
Strength and Skill: Power Clean* 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set *Between sets of Cleans, hold handstand for 30-45 seconds. Conditioning: 20-15-10-5 rep rounds of: Overhead Squats (95/63) Hand Release Push-ups GHD Sit-ups Calories Rowed For...Read More
Skill: Hinge Rows 7-7-7-7 30 seconds Super Front Rack mobilization between sets For Quality Strength: Push Jerk 5 reps at 60% 1RM 3 reps at 70% 1+ reps at 80% For max reps at 80% Conditioning: 2012 Battle Over Red Lands WOD 3: 21-15-9 rep rounds of: Kettlebell Push-ups...Read More
Congratulations to MP’s Rhonda Gonsalves and the other “Bringing the Pain” Masters team at Bricktown Throwdown. Winning 1st Place!! Skill: Speed Skips 4 x 30 seconds Max reps each set 10-20 seconds of seated shoulder flexion between sets For Score Strength: Hang Squat Snatch 1-1-1-1 For Max Load ...Read More
Skill: Pistol Progression 2 – 3:00 10 Incline Ring Rows Pistol Progression 3 – 3:00 10 Incline Ring Rows For Quality Conditioning: MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93) 3 rounds for time Compare to Monday, 19 December 2011 Mobility: Couch...Read More
Strength and Skill: Thrusters* 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set *Between sets of Thrusters, perform 40-60 unbroken Double Unders. If you break before 40, continue until you reach 40. If you reach 40, stop when you catch or...Read More
