Steichen Family Row Team   Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality     Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as...Read More

  Strength: Back Squat 5    reps @ 55% 1RM 3    reps @ 65% 1+ reps @ 75%   For max reps at 75%     Conditioning: 10 Kettlebell Snatches (53/35) 8 Burpees 6 Handstand Push-ups 20 Double Unders   4 rounds for time     Mobility: Plantar Surface – 2:00/foot Banded Hip Extension...Read More

  Conditioning: “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Tuesday, 25 March 2014     Strength: Behind the neck press 5   reps @ 60% 1RM Shoulder Press 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Flexibility: 10 Sit-ups...Read More

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Tuesday, 02 October 2012     Strength: Hang Power Clean 5    reps @ 50% 1RM Clean 3    reps @ 60% 1+ reps  @ 70%   For max reps at 70%     Mobility: Lateral Opener...Read More

  Strength: Jerk 5   reps  at 55% 1RM 3   reps  at 65% 1+ reps at 75%   For max reps at 75%     Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013     Mobility: Hip Capsule...Read More

  Strength: “CrossFit Total” plus Bench Press Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 …plus Bench Press 1-1-1   For Max Load     Flexibility: Forward Fold with Twist – 1:00 Low Lunge Twist – 1:00 Lying Hip Capsule – 1:00   2 rounds for quality     Post max loads and experiences to...Read More

  Strength: Push Press 1-Rep Max     Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time 21:00 Time Cap WOD courtesy of 2014 CrossFit Games, Masters Division     Mobility: Quad Smash...Read More

  Strength: Hang Clean to 3 Front Squats   For Max Load     Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 5 Hand-Release Push-ups 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Box Overs (24/20″)  ...Read More

  Strength: Deadlift 4-4-4-4-4 at 75% 1RM   For Quality     Conditioning: “The heat is on” 7 Handstand Push-ups 14 Glute -Ham Sit-ups 21 Calories Rowed 28 Double Unders   4 rounds for time     Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More

  Strength: Snatch 1-rep max     Conditioning: “Tester” 35 Double Unders 25 Wall-Ball Shots (20/14) at (10/9′) 15 Knees-2-Elbows Run 200m   3 rounds for time     Flexibility: Right leg split, 2:00 Left leg split, 2:00 Couch stretch, 2:00/side     Post max load, time, and experiences to commmentsRead More