Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Ring muscle-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) (no more than 30% 1-rep) 10/8 Calories Biked For Score *Alternate exercises Strength: Thruster 1-rep max Compare to Friday, 24 July 2020 ...Read More
“Friend Friday” is THIS Friday, May 7th! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63) For Score (run is 1 rep per 25m) Strength: Snatch 1-rep max Compare to Wednesday,...Read More
Conditioning: MPCF Board WOD MPCF Partner Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Row is worth 2 points) Strength: Hang Power Clean 1-rep Max For max load Compare to Wednesday, 26 August...Read More
Conditioning: Partner WOD: 42-30-18 rep rounds of Calories biked Thrusters (95/63) Pull-ups For time, equal work …rest 5:00 then… 5 Toes-to-bar 10 Alternating dumbbell snatches (50/35) 10 Rounds for time, partners alternate rounds Post results and experience to commentsRead More
Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: Partner WOD: As many rounds and reps as possible in 12 minutes of the following: 20 Calories biked 30 Grasshoppers 40 Weighted OH walking lunges (45/35) 30 Toes to bar 20 Tire flips (210/155) For score, equal work required Strength: Every...Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE! Skill: 5/5 Single leg kettlebell crossover deadlifts 1:00 Rest 4 Sets for quality, increase weight each set as long as proper form is maintained Endurance: Partner WOD: Run 400m Row 500m Bike 1200m...Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th! Endurance: MPCF Board WOD 1000m Row For time …Rest 10:00 then… Partner up and perform: 100/90/80 Calories on the rower* 100/90/80 Calories on the ski erg 200 Double-unders ...Read More
New Board WOD boards are finished! You know what that means!! Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Skill: 10 Parallette shoot-throughs w/ push-up and dip 1:00 Rest 15/15 Seated single leg lifts over dumbbell 1:00 Rest 3 Sets Conditioning: Partner WOD,...Read More
