Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes Flexibility: Spine Smash – 2:00 Couch Stretch – 1:30/side Pike Stretch – 2:00 Post meters and experiences to commentsRead More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 12-minutes of: 4 Strict Pull-ups 10/8 Calories Rowed 8 Alternating Pistols 10/8 Calories Biked 12 Sit-ups For Score *Partner alternate exercises …Rest 8 minutes… Complete as many rounds* and reps as possible in 10 minutes of: 100m Row 5 Front Squats...Read More
“Breathing is over-rated. But it is necessary.” 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...Read More
Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62) For Score …Rest 2-minutes Partner up, and row 1200m, switching every...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. Compare to Saturday, 28 October 2017 ...Read More
Sprints: Partner WOD Bike 200 Calories Row 200 Calories For Time Compare to Tuesday, 04 September 2018 This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment. Conditioning: 40-20-10 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 30-20-10 rep rounds of:...Read More
MP CrossFit is closed Friday night class and Saturday. Sorry for any inconvenience. Regular schedule returns on Monday. Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a...Read More
Bike Sprints: Partner up 2 x 400m* 2 x 600m 2 x 800m 2 x 600m 2 x 400m For Time *one sprint each partner at each distance Conditioning: HERO WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups...Read More