“The knot is tied” 400m Run 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Uneven KB Push-ups* 10 Toes-2-Bar   4 rounds for time     Post time to comments   *Perform one push-up with one hand on the ball of a Kettlebell (53/35) . Then switch hands and perform one push-up on other side.Read More

  Pre-WOD: 2-3 mile group run at Turkey Mountain. Meet there at 0730.     Main WOD: Complete as many rounds as possible in 20 minutes of: 5 Strict Pull-ups 10 GHD Sit-ups 5 Strict Handstand Push-ups 10 Power Snatches (95/63)     Post total rounds completed and extra reps to comments Compare/Similar to Saturday,...Read More

  REST DAY     Open Gym at 1730         CFE WOD: Choose a Sport and perform: Run, Row, Bike, or Swim   6 x 4 minutes on, 2 minutes off     Post total distance covered to commentsRead More

  “Almost Done!”   Complete as many rounds as possible in 23 minutes of: 10 Kettlebell Swings (70/53) 13 Slammers (12/8) 23 Double Unders     Post total rounds and extra reps to commentsRead More

  “300 point FGB”   20 Calories Rowed 20 Wall-Ball Shots (20/14) @(10/9′) 20 Sumo Deadlift High-pull (75/50) 20 Box Jumps (20″) 20 Push Press (75/50) Rest exactly 1 minute   3 rounds for time*       Post time to comments *If you are able to complete this in less than 17 minutes, counting...Read More

 MP Ladies rocking the house at “Girls Night Out”, CrossFit style!!   MPCF Board WOD:   “300”   25 Pull-Ups 50 Deadlifts (135/95) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (55/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time     Post time to comments Compare to Friday, 14 June 2013Read More

  “Free”   200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups   3 rounds for time *Masters 55+ Rx (95/63)     Post time to commentsRead More

  “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time       Post time to comments      Read More

  Helpful hint: take care of your callouses often with a pumice stone or callous shaver to prevent rips.   “Get a grip”   As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.   Rest 5 minutes   Then, individually…   21 Box...Read More

“Girls Night Out, CrossFit Style” , held at CrossFit BA   Board WOD   “Barbara”   20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   5 rounds for time     Post time to comments Compare to Friday, 03 July 2009Read More