U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother...Read More
Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As...Read More
Conditioning: As many rounds and reps as possible in 4 minutes of: 15/12 Calories biked 10 Alternating dumbbell snatches (50/35) …Rest 2 minutes then… As many rounds and reps as possible in 4 minutes of: 15/12 Calories rowed 10 Burpees over rower …Rest 2 minutes then… As many rounds and reps as possible in 4...Read More
Join us on TODAY for a free WOD! Available class times are: 0530, 0630, 0845, 1200, 1730 Conditioning: Partner WOD 1:00 work/0:15 transition at the following stations* Calories ski erg Alternating dumbbell hang clean & jerk (50/35) Stationary plate overhead alternating lunges (45/35) Rope climbs (12′) Double-unders Abmat butterfly sit-ups 4 rounds*...Read More
Plan to join us on Wednesday for a free WOD! Skill: 0:15 Side high plank (L) 0:15 Side low plank (L) 0:15 Side low plank w/ reach dive (L) 0:15 Rest 0:15 Side high plank (R) 0:15 Side low plank (R) 0:15 Side low plank w/ reach dive (R) 0:15 Rest 0:15 V-ups (for...Read More
Join us Wednesday, 17 November for a FREE class! Class times: 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53) For score Compare to Monday, 20 May 2019 Or… “Mary” Complete...Read More
Skill: Goblet Cossack squats 3 sets* of 8 reps *Increase load each set Single leg kettlebell deadlift crossover 2 sets* of 10 reps *increase load on second set if successful on first Endurance: 5:00 Bike @ 89% of 6-minute bike test* Rest 1:00 5:00 Row @ 89% of 6-minute row test* Rest...Read More
Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest 4 sets for quality Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar For score *Partner A completes 25′, then...Read More
Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about CrossFit, EVERYTHING is modifiable. 🙂 Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground to...Read More
