Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time   Flexibility/yoga poses: Thread the Needle –...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More

  Strength: Back Squat 1-rep max Compare to Monday, 13 October 2014   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 60 Double Unders 50 Sit-ups 40 Bar-Over-Burpees 30 Push Press (75/53) 20 One-Arm Kettlebell Swings (35/25)(10 reps per arm) 10 Muscle-ups   For score   Flexibility: Couch Stretch, 1...Read More

  Skill: Handstand Drills One-arm HS holds 30 seconds each arm Straddle Jump to HS Perform 5 One-leg Tuck Jumps to HS Perform 3 each leg   2 rounds for quality   Conditioning: 3-person Team WOD* 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/95) 60 Burpees 120 Kettlebell Swings (53/35) 60 Box...Read More

  Strength: Shoulder Press or Hang Power Clean 1-rep max …or Pick one of the 2 above lifts and perform: 5-5-5-5-5 @ 75% 1RM   For Quality   Conditioning: 2015 CrossFit Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)*   For Time *Masters 55+ Rx (65/45) Scaled (65/45) Masters 55+ scaled...Read More

  Strength: Hang Power Clean 1-rep max Compare to Wednesday, 05 November 2014   Conditioning: 200m Run 100 Double Unders 50 Sit-ups 25 Grasshoppers   4 rounds for time   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, time, and experiences to commentsRead More

Enjoying the sunshine!   Strength: Shoulder Press 1-rep max (1 of 10 Max Board Lifts re-test)   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box...Read More

  Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality   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...Read More

  Strength: Clean and Jerk 5 reps @ 60% 1RM 4 reps @ 70% 3 reps @ 80%   Conditioning: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Saturday, 02 August 2014...Read More

  Skill: Practice for 10 minutes on: Skills on the “Athletic Skills Sheet”   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash...Read More