Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row For Time Compare to Friday, 07 April 2017 *Equal work and only one partner working at a time throughout WOD,...Read More
DD throwing some weight around while in Rome, Italy! Repping the Ape! Skill: Sprints 4 x 200m, rest 2:30 Conditioning: 2018 Age Group Qualifier WOD 4 Complete as many rounds in 5 minutes as possible of: 9 Handstand Push-ups 6 Bar-Facing-Burpees 3 Snatches (165/115) For Score Flexibility/Mobility: Couch Stretch – 1:30/side...Read More
Conditioning: 2018 Age Group Qualifier Workout 3 Complete as many rounds as possible in 20 minutes of: 50 Wall-Ball Shots (20/14) @ (10/9′)* 100 Double Unders 50-ft Handstand Walking 100 Double Unders 50 Calorie Row 100 Double Unders 50-ft Handstand Walking 100 Double Unders For Score *Weight and/or height may vary by age...Read More
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
Sprint work: Run Sprints 200m, rest 1:00 400m, rest 2:00 600m, rest 3:00 400m, rest 2:00 200m For total sprint time Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 30 Single Unders For Score …rest 5 minutes, then…...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
