Register for the 2020 CrossFit Games Open, Click HERE Conditioning: “Adderall” With a continuous running clock, perform the following: 0:00-11:00 Run 1-mile Max rep clean & jerk (135/95) …rest 3:00, then… 14:00-20:00 800m Run Max rep snatches (125/80) …rest 3:00, then… 23:00-27:00 400m Run Max rep thrusters (95/65) For total reps Mobility:...Read More
Register for the 2020 CrossFit Games Open, Click HERE Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35) Rest 2 minutes between rounds 3 rounds...Read More
Congrats to the teams that competed at Midwest Fall Classic this weekend! Strong work! Conditioning: 2019 Wodapalooza Online qualifiers 5 & 6 With a 15 minute clock, perform: 21-15-9 rep rounds of: Thrusters (95/65) Calories rowed Burpees over rower For time With remaining time, find: 1-rep max Clean and Jerk For...Read More
Register for Saved by the Barbell, Saturday, 31 August 2019 Conditioning: 2019 Wodapalooza Online Qualifier WOD #3 “DT” Ladder Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts* 9 Hang Power Cleans 6 Shoulder-to-Overhead For score *Use the following weights for each corresponding 4-minute round: Round 1 – (95/65) Round 2...Read More
Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019 Conditioning: 2017 CrossFit Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Dumbbell Power Cleans …then… 2 rounds of: 50′...Read More
Congratulations to Mayhem Freedom (team), Mat Fraser, and Tia-Clair Toomey for winning the 2019 CrossFit Games! Conditioning: WOD 1: 500m Row 30 Bar-facing-burpees For time (6:00 cap) Courtesy of Masters CrossFit Games 2019 …rest 10:00, then… 300m run 15 Pull-ups 5 Squat cleans (185/123) 3 round for time (15:00 cap) Mobility:...Read More
Tuesday night class this week is canceled. All other classes normal. Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you. Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction Post results and experiences to commentsRead More
Strength & Conditioning: New MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower,...Read More
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 and...Read More
