Conditioning: Partner WOD 3 rounds for time of: 30 Wall-Ball Shots (25/16) @ (10/9′) 20 Pull-ups 30 Burpees …rest 3 minutes, then… 2 rounds for time of: 20 Kettlebell Swings (97/62) 100 Double Unders 20 Front Squats (155/103)   For time   …rest 8 minutes, then… Strength: As a partner group, find 1 rep...Read More

Focused Work: Snatch Balance   Conditioning: “Crank it up” 3 rounds of: 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups   …then 5 rounds of: 50 Double Unders 5 “Jana Burpees”* 5 Handstand Push-ups Rest 1 minute at the end of each round   …then 3 rounds of: 15 Box Jumps (30/24″) 10...Read More

  Conditioning 1: 2017 Masters Online Qualifier WOD 4 10 Deadlifts (315/225) 20 Deficit Handstand Push-ups (4.5″/3″) 30 Front Squats (95/65)   2 rounds for time For complete standards, descriptions, and other age group variations, go to games.crossfit.com   …rest 5-8 minutes, then… Conditioning 2: Every minute on the minute perform, adding 2 reps of...Read More

  Skill: Row Sprints Row 250m, All Out, holding 28-35 Strokes/min …rest 3 minutes Now perform: 400m Row @ 90% all out pace, rest 1 minute 350m Row @ 90%, rest 1 minute 300m Row @ 90%   For quality   Conditioning: 2017 Masters Online Qualifier WOD 1 100 Alternating One-Arm Dumbbell Snatches (50/35) 80 Calories...Read More

  Strength & Conditioning: 2017 Masters Online Qualifier WOD 2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans, 185 /...Read More

Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else.   Strength: Find 1 rep max of the following complex: Clean to Push Press to...Read More

  Conditioning: “Chocolate Chips” Rowing variation 20 Shoulder Touches 40 Pull-ups 750m Row 80 Sit-ups 100 Double Unders 80 Squats* 750m Row 40 Kettlebell Swings (53/35) 20 Ring Dips   For Time Similar to Friday, 17 April 2015 *Burpees are an authorized substitution for Burpee Challenge participants   Flexibility/Mobility: Hip Capsule – 2:00/side Overhead w/...Read More

  Rest Day Competitor’s Class: 1730-1900 Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to...Read More

  Conditioning: 3-6-9-12-9-6-3 rep rounds of: Chest-2-Bar Pull-ups Back Squats (185/125)* Burpee-Over-Bar Run 200m at the end of each round   For Time *Must clean weight and place in back rack   Flexibility/Mobility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00  ...Read More

Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now perform: Row 400m @ 90% all out pace, rest 1 minute, repeat, then…Row 300m @ 90% x 1   Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean & Jerks (135/95)   For Time Compare to Friday, 17 October 2014   Flexibility/Mobility: Right side straddle...Read More