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Partner WOD
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 Tuesday, 16 August 2016  ...
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Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015   …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score   Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00...
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Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders   5 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30...
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Fun weekend comp with the Ape and Vertical families at Battle on the Plains! Conditioning: Partner WOD* Row 500m/Fat Bar Deadlift hold (115) 150 Double Unders/Fat Bar Front Rack hold 100 Calories Bike/Fat Bar Back Rack hold 50 Toes-2-Bar/Fat Bar Overhead hold   For Time   …rest 8:00 As many meters in 2 minutes of:...
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Conditioning: Partner WOD 120 Double Unders 120 Chest-2-Bar Pull-ups 120 Hang Power Snatches (95/65) 120 Double Unders   For Time Instructions: DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are...
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  Strength & Conditioning: Partner WOD CrossFit Team Series WOD 3 50 synchronized wall-ball shots (20/14) @ (10/9′)* 30 cleans (135/95)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 20 cleans (185/135)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 10 cleans (225/155)**   For Time (for registered competitors, 12:00 cap) *Scaled is (14/10) @ (9′) **...
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  Conditioning: Partner WODs CrossFit Team Series WOD 1 9-15-21 rep rounds of: Synchronized Thrusters (95/65)* Synchronized Bar-Facing Burpees   For Time *Scaled weight is (65/45)   …rest 10-15:00 (not Team series requirement), then… CrossFit Team Series WOD 4 100-Calorie Rowed, switch as needed 100 Toes-2-Bar*   For Time *Scaled is Hanging Knee Raises  ...
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  Conditioning: MPCF Board WODs Pick one of the following board WODs: Angie, Cindy, Mary, or Nancy   …rest 10:00, then partner up and perform… “Annie”* 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For time *Equal work. One at a time working.   Flexibility/Mobility: Right side straddle – 2:00 Left side straddle – 2:00...
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Skill Work: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   Diane 21-15-9 rep rds of: Deadlifts* Handstand Push-ups** *(225/155) – Rx (185/125) – 55+...
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Conditioning: Partner WOD* “Time to make lemonade with the lemons!” 20 Triple Unders 40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)* 20 Chest-2-Bar Pull-up Run 800m 30 GHD Sit-ups 30 Shoulder Press (95/63) 30 Overhead Squats (95/63) Row 800m 30 Kettlebell Swings (72/53) 30 Push Press (115/73) 30 Front Squats (115/73) Run 800m 20 Handstand Push-ups 40...
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