REST DAY CFE WOD: Choose a sport: Run: 8 x 200m, rest 3 min Row: 8 x 250m, rest 3 min Bike: 8 x 600m, rest 3 min Swim: 8 x 50m/yd, rest 3 min Post sport and total sprint time to commentsRead More
Strength WOD: (25 minute cap) Clean & Jerk 1-rep max Post max load to comments Speed WOD: 15-12-9 rep rounds of: Clean & Jerk (135/93)* Over-the-bar Burpees For Time (15 minute cap) *not to exceed 55% of 1-rep Post time to commentsRead More
MP CrossFit Board WOD, “The Girls” “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Post time to comments Compare to 08 AUG 11Read More
Pre-WOD: Run group will meet at 0700, location TBD dependent on weather, look at comments after 0615 for specifics. Main WOD: Complete as many rounds as possible in 7 minutes of: 30 Double Unders 10 Kettlebell Push-ups Rest 5 minutes Complete as many rounds as possible in 7 minutes...Read More
“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 Post time to comments Compare to 24 OCT 12 (5 rounds)Read More
“Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Throws @ 5 meters (12/8) ♣: Partner Push-ups Jokers: team 1000m row All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters Description: All numbered ♥‘s, add a zero to the end, and as...Read More
Strength WOD: Split Snatch 1-rep max (25 minute time cap) Speed WOD: Complete as many rounds as possible in 7 minutes of: 10 Burpees 20 Grasshoppers or 10 Ball Cleans (20/14) 20 Sit-ups (unanchored) Post max weight, completed rounds and extra reps to commentsRead More
“Game on” First… Row 750m Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees Next perform: 75 Double Unders Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers Finally… Row 750m For Time Post time to...Read More
