Summer is almost upon us. Make sure we are hydrating well throughout the day, everyday. Strength: Snatch Grip Deadlifts 4-4-4-4-4 For max load Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run For Time...Read More
Strength: Find a 1-rep max for the following complex: Squat Snatch to 2 Overhead Squats For max load Conditioning: Run 200m 20 Kettlebell Swings (53/35) 10 Ring Dips 20 Wall-Ball Shots (20/14) @ 10′ 4 rounds for time (20:00 cap) Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey –...Read More
Conditioning: Run 600m, 400m, 200m, 400m, 600m* 20m Overhead Walking Lunges (45/35), 55+(35/25) 30 Slammers (12/8) 55+(10/6) @ 2m 10 Pull-ups 30 Double Unders 20 Wall-Ball Push-ups** 5 rounds for time *On round 1, run 600m; on round 2 run 400m; on round 3, run 200; and so on. **Use a heavy ball as...Read More
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 possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is...Read More
Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees For Time Masters 55+, Scaled, and Teen weights can be found HERE. Option 2: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Compare to Friday, 25 September...Read More
Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 9000m …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 rounds for time of: 40 Double...Read More