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
Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is...Read More
Speedy at the top of her first bar muscle-up! Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups** *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35) ...Read More
