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Team WOD
The gym will be closed this Thursday in observance of Thanksgiving. One class will be held on Friday, November 29th, at 0900. The regular schedule resumes on Saturday.   Conditioning: 3-person Team WOD* 15 Strict handstand push-ups 30 Calories biked 45 Squat snatches (115/73) 60 Calories rowed 75 Pull-ups 90 Calories skied 75 GHD sit-ups 60...
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Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10 Devils press (2 x 35/25) 25-ft Dumbbell overhead walking lunges (2 x 35/25) …then immediately into Part 2: 900m Row (3 x 300m) …then immediately into Part 3: 75 Kettlebell swings...
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Endurance: 3-Person Team WOD 1500m Row 1500m Ski 3600m Bike 1200m Run (6 x 200m)   For time and score (of total burpees)* (35:00 cap) *In a merry-go-round pattern, athlete 1 starts on machine, athlete 2 max burpees, athlete 3 rests. Rotate every minute on the minute throughout workout until all meters are completed.  ...
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Conditioning: “Diced and Divided” Each class will be divided by the coach into 2 teams. Teams will take turns rolling the “Festivus WOD Dice”. After 25-minutes, the team with the most points wins! More details explained in classes. Movements: Push-ups Shoulder-to-overhead (40% of 1-rm thruster or clean & jerk, whichever is heavier) Air squats Box...
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Conditioning: 3-Person Team WOD  “Weights with Mates” In a merry-go-round style: Athlete A completes 200m run Athletes B and C complete*: 100 Calories skied 100 Front squats (135/93) 100 Calories biked 100 Power cleans (135/93) 100 Handstand pushups   For time (35:00 cap) *Athletes rotate through the run until all reps are completed    ...
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Conditioning: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump overs (20″) 132 Sit-ups 132 Kettlebell goblet squats (72/55) 132 Dumbbell snatches (50/35) …then…...
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Strength: 10 Rounds of: 100m Run (recovery pace) 1 Power clean* For quality *Start at ~55%, increase each round, finish at ~90% Endurance: 2-3 Person Teams 12-minutes max calories For score
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Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Skill work: 5 Pistols* – Right 5 Pistols* – Left Rest 1:00   3 rounds for quality *If not doing Rx, use the most challenging progression capable...
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Sign up to compete or volunteer at Festivus HERE!!   Conditioning: “Haug-tied” 10 Ground-to-overhead (135/93) 20 Wall-ball shots (20/14) @ (10/9′) 30 Calories skied 400m Run 30 Calories biked 20 Box overs (30/24″) 10 Body blasters*   2 Round for time (25:00 cap)   …Rest 4:00, team up** and then…   For time and score:...
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Take the CrossFit  Judges Course HERE! Sign up to compete or volunteer at Festivus HERE!!   Conditioning: 2024 Festivus 3-person Team WODs* “I got 99 problems” 99 Double Unders 99 Wall-ball shots (20/14) @ (10/9′) 99 Toes-above-hips 99 Burpees 99 Russian kettlebell swings (53/35)   For time (15:00 cap) *Equal worked is NOT required. Only...
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