MP CrossFit will be closed for Labor Day. We will be meeting at Lafortune Stadium at 0830. Partner WOD “Labor me this” 20 Wall-ball volley throws (25/20/16) @ (10′) 200 yds Lunges/Burpee broad jumps/DB farmers carry (50/35)* 30 Army T-push-ups 40 Alternating DB snatches/DB Clean & Jerk/DB kettlebell swing (50/35)* 50 Wall-ball sit-up throws...Read More
Conditioning: Partner WOD Row 3000m …then… 20 rounds* of: 8 Alternating dumbbell snatches (60/40) 10 Wall-ball sit-up throws (25/20) 12 Dumbbell goblet squats (60/40) For time *Equal work on the row. Alternate exercises each round. Wall-ball sit-up throws are performed by one partner anchoring feet under dumbbells, and start in a half sit-up...Read More
Conditioning: Partner WOD 16-32-48-64 rep rounds of: Wall-ball shots (25/20) @ (10/9′) 8-16-24-32 rep rounds of: Alternating plank push-ups 4-8-12-16 rep rounds of: Squat cleans (185/123) 2-4-6-8 rep rounds of: Rope climbs (15′) 400-600-800-1000m Sprints 4 rounds* for time *Instructions: All numbers are team totals. Equal work must be performed on each exercise....Read More
Core work: Partner assisted plank holds 45 second weighted plank hold (45/35) 15 second transition 8 rounds Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner. Endurance: Bike 600m Rest 1:00 Bike 1000m Rest 2:00 Bike 2100m Rest 3:00 Bike 4200m ...Read More
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. To his enemies, he was known as the “Devil of Ramadi.” Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and...Read More
Endurance: Run 1 mile Rest 3:00 Run 800m Rest 2:00 Run 400m Rest 1:00 Run 200m For time Accessory Core: Partner up, and perform: 40 Partner push-ups w/ alternating clap* *Every time you rest, both partners must perform: 30 second weighted low plank (55/45) 30 second weighted hollow hold (35/25) For...Read More
Conditioning: Partner WOD 800m Farmers walk (53/35) 100 Squats/Plank hold 90 Pull-ups/Superman hold 80 Sit-ups/Wall sit hold 70 Burpees/Static hang 60 Ground-to-overhead (95/63)/Handstand hold 50 Deadlifts (225/153)/Hollow hold 400m Farmers walk (53/35) For time Instructions: Both partners perform the Farmers walk simultaneously, carrying a kb or db in each hand. The rep counts...Read More
Happy birthday Norka! Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters Description: All numbered ♥‘s, add a zero to the...Read More
Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch. Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More
