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

  REST DAY           CFE WOD: Choose a sport, and perform 2 rounds of:   Run: 200m, rest 2 minutes; 300m, rest 3 minutes; 400m, rest 4 minutes Row: 250m, rest 2 minutes; 375m, rest 3 minutes; 500m, rest 4 minutes Bike: 800m, rest 2 minutes; 1200m, rest 3 minutes; 1600m, rest 4...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

  Pre-WOD: Running group will be meeting at Turkey Mountain parking lot at 0700.       OPTION 1: “Just Friends”   Complete as many rounds as possible in 21 minutes of: Run 200m 7 Slammers (20/14) 7 Box Jumps (24/20″)* 7 Hand-Release Push-ups*     Post total number of completed rounds and extra reps...Read More

    2013 Games WOD 13.5   AMRAP in 4 minutes of: 15 Thrusters (100/65) 15 Chest-2-Bar Pull-ups   …if you successfully complete 3 full rounds, 90 reps, the time cap is extended to 8 minutes. …if you then successfully complete 3 more full rounds, 180 total reps, the time cap is extended to 12...Read More

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   6-10 rds of: 2 minutes on, 2 minutes off   Post total distance covered to commentsRead More