Skill/CFE: Partner up, and perform: 2100m Row Rotate every 150m For Time Conditioning: “Holy Thrusters Batman!” Run 400m Max Rep Thrusters (115/75)* …repeat couplet until 100 Thrusters have been performed For Time *”Max Rep” is defined as any pause in the standing front rack, or any dropping of the bar out...Read More
I just love this pic of the new couple. Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate, then… “Lucky 7” Complete as many rounds as possible in 21 minutes of: 49...Read More
Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to Saturday, 23 May 2015 *Add one rep to each exercise each round. Partners alternate exercises. Burpee Challenge: Day 104 Mobility: Quad Smash – 1:30/side Overhead...Read More
Me with”Double Trouble”. Because I am innocent. 😉 Congrats Bradley and Courtnie McKone!! Conditioning: MPCF Board WOD “Double Trouble” (Partners A / B) 200m Run / Max rep Thrusters (95/65) 20 Partner Push-ups 30 Pull-ups / Max Calories Rowed 30 Wall-Ball Sit-up Throws @ 5m (20/14) 200 Speed Skips / Max rep Handstand Push-ups...Read More
Friday night class this week only is cancelled in celebration of the union of two MP members, Bradley “Goat Rider” McKone and Courtnie Smith! Reminder that all MP members are invited. Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row ...Read More
Fun in the sun Saturday WOD’n! Conditioning: Complete as many rounds and reps as possible in 8-minutes of: 3 Squat Snatches (115/73)* 3 Box Jumps (30/24″) 3 Barbell Push-ups** …Now, partner up, row 1000m for time, and rest for a total of 8:00, then… Complete as many rounds and reps as possible...Read More
CrossFit rest day at Southern Hills. Strength: Back Squats 5 seconds down, hold for 3 seconds, stand 3-3-3-3-3 Start @ 50%, increase by 5% each set For Quality Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2...Read More
Conditioning: MPCF Board WOD 150 Burpees For Time (20-minute cap) …rest 5-10 minutes As a 3-person team, perform the following: 3000m Row For Time Equal work required, use same rower Burpee Challenge: Day 81 Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side ...Read More
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 block, and place it on top. Then partner teams perform the exercise set forth on the pulled block....Read More
