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Mobility
Burris meeting #thedavecastro.   Conditioning: Option 1: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes Strength: Cluster 3-rep max   Option 2: 2017 CrossFit Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball Shots...
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Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday.   Conditioning: 2017 CrossFit Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55...
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Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. There will be a sign-up sheet at the gym Friday.   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35...
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And the winner is…Bradley!   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift High-Pull (75/50) Box Jumps (20″) Push Press (75/50)   3 rounds for score Compare to Wednesday, 01 August 2012 Perform as many reps as possible in one minute at each station, then rotate to...
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And the contestants were… Skill: Row 200m All Out Rest 3 minutes Perform 3 x 300m @ 90% 200m pace Rest 90 seconds between rounds   For quality and skill work   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15...
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The MP family welcomes our newest member, Sawyer McKone! Congratulation to Bradley and Courtnie McKone!   Conditioning: Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Friday, 14 March 2014   Option 2: 2017...
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Conditioning: 600m Row 50 Double Unders 40 Sit-up Slammers (12/8) @ 2m 30 Calories on Assault Bike 20 Kettlebell Swings (53/35) 10 Deadlifts (225/150)   2 round for time   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day...
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Games WOD will be performed in all classes. However, the competition setup, “Friday Night Lights”, will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp. Conditioning: 2017 CrossFit Games Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches...
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Conditioning: MPCF Board WOD Spend some time with one of the “Heroes” Badger, Bulger, Daniel, Jason, Jeremy, Jerry, Josh   Post score or time   Strength: Deadlift 5-5-4-4-3-3 Start at 60%, increase by 5% each set     Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist –...
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  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   …Rest 2 minutes Part II: Complete as many rounds as possible in 7 minutes of:...
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