Congrats to MP CrossFit’s Bradley and Courtnie. He asked, and she was crazy enough to say YES! 🙂 Skill Work: Pick 1-3 skills on the “Skill Sheets” Practice for 15 minutes Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters weight (235/155) Compare to Friday,...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Make-up a Lift 1-rep max For max load …Or… Pick any lift and perform: 5-5-5-5 @ 85% For Quality Conditioning: “Thank Goodness!” 1000m Row or 800m Run* …then 2...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Conditioning: “Feel the Love” 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 750m Row 75 Sit-ups 50 Weighted Walking Lunges (45/35) 50 Double Unders 2 rounds for time Compare to Tuesday,...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Hang Power Clean 1-rep max Compare to Friday, 07 August 2015 Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2...Read More
Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps* For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 25 August 2015 Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal...Read More
Conditioning: Fittest in OK Online Qualifier WOD 3 Complete as many reps as possible in 14-minutes of: 20 Calories Rowed 10 Clean-2-Overhead* 10 Box Overs (24/20″) 10 Front Squats For score (50 pts per rd), and time of last completed full round *Weight for each round, for both lifts: Rx Male: 95-135-185-205-225 Rx...Read More
“D, get up! We can run 3 down and backs before they get back with the kayaks.” “T, why do we want to do that? Aren’t we done with the WOD?” “Just for the fun of it D!” Skill: Practice for 12-minutes on: Turkish Get up 5 reps/side Increase weight as you are able, and/or...Read More