Skill/CFE: Partner up, and perform: 2100m Row Rotate every 150m   For Time   Conditioning: “Holy Thrusters Batman!” Run 400m Max Rep Thrusters (115/75)* …repeat couplet until 100 Thrusters have been performed   For Time *”Max Rep” is defined as any pause in the standing front rack, or any dropping of the bar out...Read More

  Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35)   For Score *Burpees can be substituted   Strength: Shoulder Press 1-rep max   Compare to Wednesday, 11 November 2015   Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees   5 rounds for time   Burpee...Read More

  Conditioning: 2016 Regional WOD “Event 5” 400m Run 40 GHD Sit-ups 7 Deadlifts (405/275)   3 rounds for time   Mobility: Banded overhead distraction – 1:30/side Spine smash – 2:00 Couch stretch -1:30/side     Post time and experiences to commentsRead More

  Conditioning:   Every 3 minutes on the minute for 18 minutes perform: 200m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds *Burpees are a 1 for...Read More

Nick still rep’n MP at the Festivus Games!   Skill Work: Row practice 20 pulls for max meters Rest 90 seconds   4 rounds   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)   For...Read More

Girls night! Celebrating Courtnie’s upcoming wedding!   Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Friday, 12 April 2013 *On rounds 1 and 3 do T2B. On rounds 2 and...Read More

There will be no 0845 class this Friday. Sorry for an inconvenience.   Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time...Read More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)  ...Read More

  Conditioning: WOD 1: 3 rounds for time of: 40 Single Unders 32 Slammers (12/8) 24 Weighted Lunges (stationary w/plate)(45/35) 16 One-arm Kettlebell Swings (35/25) 8 Burpee Pull-ups   …Rest 4 minutes   WOD 2: 1500m Row For Time   Flexibility: Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00...Read More

  Conditioning: 2011 CrossFit Games Open WOD #2 Complete ans many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Hand-release Push-ups 15 Box Jumps (24/20″)   For Score Compare to Friday, 01 April 2011   …Rest 5 minutes…   Strength: Split Jerk 5   reps @ 70% 1RM Clean &...Read More