Conditioning: Perform 1:00 work with 0:30 rest/transition at each of the following stations: Toes to bar Squat cleans (155/103) Calories rowed Box Jumps (24/20”) Dumbbell snatches (50/35) 3 rounds for total reps At-home Conditioning WOD: Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 15 Alternating dumbbell snatches Even minutes:...Read More
MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th! Contact Coach Jimmy or Coach Sarah for more info. Skill: 3 sets: 0:30 Noes and toes wall handstand hold 0:30 Rest 10 Scapular push-ups 0:30 Rest 0:30 Hollow hold 0:30 Rest Conditioning: Partner WOD, equal work each exercise 10 Bar to chest pull-ups...Read More
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