Online Judges Course: Click HERE Endurance: 1:00 Max calories biked 30 second Hollow hold 1:00 Rest 5 rounds for total calories Metcon: Complete as many rounds and reps in 15 minutes of: 10 Sit-up slammers (12/8) @ 2m 8 Chest-2-bar pull-ups 6 Power snatches (115/73) 10/8 Calories Rowed For score Flexibility: Quad...Read More
Online Judges Course: Click HERE 0845 class is cancelled for Monday and Wednesday. Sorry for any inconvenience. Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.2 Beginning with an 8:00 clock, complete as many reps as possible of: 25 Toes-2-Bar 50 Double Unders 15 Squat Cleans (135/85) 25 Toes-2-Bar 50 Double Unders 13 Squat Cleans (185/115)...Read More
Online Judges Course: Click HERE Conditioning: 2019 CrossFit Games Open WOD 19.2 Beginning on a 8-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb 25 toes-to-bar 50 double-unders 13 squat cleans, 185 / 115 lb If completed before 8 minutes, add 4 minutes to the...Read More
2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE Gymnastic Skill: Trying to have no rest or breaks within a round… 10 second Hollow Hold 10 second Hollow Rock 10 V-ups Rest 1:00 4 rounds for quality Conditioning: “DT” 12 Deadlifts 9 Hang Power Cleans 6 Push...Read More
2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 40 Double Unders 20 Alternating Dumbbell Snatches (50/35) 10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″) For score Partners do equal work on each...Read More
Strength: Deadlift Every 75 seconds perform 2 connected reps Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure. For max load Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12...Read More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar 5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the...Read More
Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9’) For Time Compare to Saturday, 16 December 2017 Flexibility/Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More
Conditioning: Pick a WOD MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees For Time Compare to Friday, 15 August 2014 OR… Complete as many rounds and reps as possible in 20 minutes of: 10 Overhead Squats (95/63) 10 Burpees-over-Bar 400m Run For Time Mobility: Twisted Cross – 1:00/side...Read More
