Sprint Work: Partner up, each partner runs each distance* 200m, 300m, 400m, 300m, 200m For time *Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc.. Strength: Clean ⇒ Hang Clean ⇒ Jerk 1-rep max Conditioning: 10/8 Calories Rowed...Read More
Online Judges Course: Click HERE Skill: 30 second Handstand hold 5 Perfect Form Deadlifts (25% 1RM) Rest ~30 seconds 4 rounds for quality Conditioning: Complete as many reps as possible in 45 seconds, rest 15 seconds*, of: Sit-up Slammers (12/8) @ 2m Front Squats (95/63) Alternating One-Arm Dumbbell Snatches (50/35) Calories Biked Pull-ups ...Read More
Online Judges Course: Click HERE Rest Day 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...Read More
Online Judges Course: Click HERE Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95) 200m Run with Wall-Ball (20/14)* For Time Compare to...Read More
Online Judges Course: Click HERE Sprint Work: Partner up, each partner rows each distance* 100m, 300m, 500m, 300m, 100m For time *Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc.. Conditioning: Every 90 seconds, perform 1 round of*: 1...Read More
Congrats to Burris for not only getting first ring muscle-up, but getting two! Online Judges Course: Click HERE Conditioning: Option 1: 2018 CrossFit Games Open WOD 18.3 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle-ups ...Read More
Online Judges Course: Click HERE Conditioning: 2018 CrossFit Games Open WOD 18.3 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle-ups 2 rounds for time (14:00 cap) Go to games.crossfit.com for complete workout description and standards Flexibility/Mobility: Elevated...Read More
Online Judges Course: Click HERE Conditioning: “3-2-1 Time!” As a 3-person team, perform equal work for time of: Row 3000m …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4...Read More
