Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings...Read More
Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders For Score …rest 7 minutes, then… Complete as many rounds and reps as possible in 10 minutes of: 30 Speed Skips 10/8 Calories Biked 6...Read More
Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked For Total Score Compare to Monday, 06 November 2017 Strength: Clean 3-3-3...Read More
Endurance: Accumulate 300 calories on*: Assault Bike, Rower, and Ski Erg For time *any combination two or three of the apparatuses Skill work: Pick 2-3 skills from the Athletic Skill Sheet Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle First Rib Mobilization Banded Olympic Wall Squat ...Read More
Thank you to all the Veterans that have sacrificed. Happy Veteran’s Day 2019! (Thank you for the flowers MP family) Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.5 Partitioned any way: 40 Muscle-ups 80-cal Row 120 Wall-ball shots (20/14) @ (10/9′) For time (20:00 cap) Standards, description, and scaled options, click HERE ...Read More
Endurance: 5 rounds of: 1:00 max calories rowed 2:00 rest* For total calories *During rest, perform 7 handstand push-ups Core Work: 4 rounds for time and quality: Max L-sit hang* 20 Sit-ups Rest 2:00 For total hang time *Hang from a pull-up bar while simultaneously holding an L-sit. Modification of this...Read More
Register for the 2020 CrossFit Games Open, Click HERE General Warm-up: Run 200m 4 Samsons 5 Sit-ups 4 Hand-release push-ups 5 Deep squats 3 rounds for quality (increase intensity each round) …then… 250m Ski for time Endurance: Run Sprints 200m rest 2:00 400m rest 2:00 600m rest 2:00 800m rest 2:00 600m rest...Read More
Register for the 2020 CrossFit Games Open, Click HERE Conditioning: Partner WOD Part 1: With a 12-minute cap: 2ooom Blind row* 20 Synchronized burpees-over-bar 20 Synchronized toes-2-bar …rest 2:00, then… Part 2: With a 6:00 cap: 5-10-15 rep rounds† of: Pull-ups Thrusters (95/65) …rest 2:00, then… Part 3: 5:00 to find 1-RM hang squat...Read More
Register for the 2020 CrossFit Games Open, Click HERE Endurance: Max calories rowed in 30 seconds Rest 1:00 Max calories ski erg in 30 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 5 round for total calories Skill: Max bar hang Rest 2:00 3 rounds for total hang...Read More
