Only 9 days until the 119th Royal Huddleston Burpee Challenge! Special moment at 0530 class, Robert, Barry, and John coincidentally worn the same shirt, and Coach happened to have his in gym bag. Conditioning: Partner WOD “Share the Load” 20 meter Fat Bar back rack carry (290/190) 300m Run 20 Toes-2-Bar 8 rounds...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 1 to each exercise each round. Partners alternate exercises. Mobility: Hip Capsule Stretch – 1:30/side Ball Tack and Floss –...Read More
Conditioning: 15 Calorie Row 12 Clean & Jerks (135/95) 9 Snatches (135/95) 6 Thrusters (135/95) For Time WOD design courtesy of #KOintheOK 2016 – Rx Finals Perform this solo, 3, or 6-person team. If done as part of a team, each member do a complete round before next member starts. …Rest 5...Read More
Congrats to the Ape Nation scaled team competing at KO in the OK! I had a great time coaching them this weekend. I am very proud of them! Represented MP very well! Sad to see Nick leave us. You will be missed. Remember to focus on form, form, and form. Conditioning: Partner WOD 200...Read More
This is the “before” of yesterday’s pic. If you have a friend that has been wanting to try CrossFit, bring them! Conditioning: Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump...Read More
Strength: Option 1: Make-up a missed 1-rep Option 2: Pick one of the following and find a 1-rep max: Snatch to Hang Snatch Clean to Hang Clean Cluster to Thruster Conditioning: 10 Burpee Box Overs (24/20″) 8 One-arm Kettlebell Snatches (53/35) 6 Wall-Ball Shot (20/14) @ (10′) 4 rounds for time...Read More
Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday. Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set For Quality Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)* ...Read More