MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th! Contact Coach Jimmy or Coach Sarah for more info. Conditioning: Partner WOD, equal work 2 Min AMCAP row …2 minute rest, then… 2 rounds for time of: 20 Wallball shots (25/16) @ (10/9) 40 Sit-ups 60ft Walking lunges 80 Speed skips …2 minute...Read More
Conditioning: Partner WOD, alternating exercises 20 Min AMRAP: Run 2 x 200m 4 Strict pull-ups 6 Deadlifts (275/185) 8 Alternating pistols 10 GHDs 30 Double unders For score Post results and experience to commentsRead More
Conditioning: Partner WOD 2 Min AMCAP row Rest 2 min, then: 8 Min AMRAP (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball push-ups 20 Stationary alternating lunges Rest 2 min, then 2 Min AMCAP bike For time and total calories Strength: Option 1: Make up or redo 1-rep max Or…...Read More
Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball) 3 rounds for time *Ball Cleans are squat cleans. …rest 5-7 minutes, partner up and…....Read More
Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037. Conditioning: Partner WOD 200m Sandbag drag* (70/50) 1000m Run …then… 5 rounds of: 40 Wall-ball Sit-up throws (14/12/10) @ 5m 30 Burpees 20 Alternating DB Clean (75/50) 100m Partner...Read More
Conditioning: Partner WOD Buy in: 100 Wall-ball shots (20/14)@(10/9) Then 4 rounds of: 32 Double-unders 8 Handstand push-ups 6 Dumbbell hang squat cleans (3/3) at (75/50) 4 Alternating pistols 2 Deadlifts (305/205) Sell out: 100 Wall-ball shots (20/14)@(10/9) For time *Equal work on WB shots. Alternate exercises during rounds. DB hang squat...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, 14 November 2018...Read More
Conditioning: Partner WOD Part 1: 175 Double-unders 500m row Partners work simultaneously on this part. While one performs the DU, the other rows, then once both are done, partners switch and the partner that rowed now does DU, while the partner that did the DU, now rows Part 2: 75 Deadlifts (225/153) 75 Toes-to-bar While...Read More
