“Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For Time Post time to comments Compare to 31 MAR 12 CFE WOD: Choose a sport: Run: 4-8 x 400m, rest 2 minutes Row: 4-8 x 400m, rest 2 minutes Bike: 4-8 x 1000m, rest 2 minutes Swim: 15-25 x 25m on the minute...Read More
“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 04 APR 12Read More
“Study Hall” at MP CrossFit! Tough Mudder Practice: 5-7 miles at Turkey Mountain Meet at 0645 Main WOD: Complete as many rounds as possible in 20 minutes: 5 Strict Pull-ups 10 GHD Sit-ups 5 Strict Handstand Push-ups 10 Front Squats (95/65) Post total rounds and extra reps to comments ...Read More
“Tabata Partner” Teams of two complete three couplets: 1) 70 Weighted Walking Lunges (45/33) & 140 Speed Skips 2) 60 Kettlebell Swings (55/35) & 60 Sit-up Slammers (14/8) 3) 50 Calories Rowed & 50 Burpees Exercises are performed Tabata style, 20 seconds of work/10 seconds of rest. Once one couplet is complete, move on...Read More
Rest Day CFE WOD: Choose a sport: Run: 3 x 1 mile, rest equal to run time Row: 3 x 2000m, rest equal to row time Bike: 3 x 3 miles, rest equal to bike time Swim: 3 x 400m, rest equal to swim time Post sport and time to...Read More
Main WOD: 50 Double Unders 25 Toes-2-Bar 40 Double Unders 20 Knees-2-Elbows 30 Double Unders 15 Toes-2-Bar 20 Double Unders 10 Knees-2-Elbows 10 Double Unders 5 Toes-2-Bar For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike or Swim 20 x 30 sec...Read More
“The Odd WOD” Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over the bar Post number of completed rounds and extra reps to comments Compare to 20 JUL 12 Weekly Form Focus: Push PressRead More
Reminder: There are no classes at the gym Saturday. Class is being held at Turkey Mountain Urban Wilderness Area. Tough Mudder Practice: 3-hour Endurance Training Meet at Turkey Mountain at 0645. At 0700, we will be running, walking, jumping, climbing, etc until 0900. At that time, we will meet the class in the parking lot...Read More
Coaches Prep Course at NorCal CrossFit With a partner*, complete as many rounds as possible in 20 minutes of: 5 Chest-2-Bar Pull-ups 5 GHD Sit-ups 10 Pistols 10 Weighted Walking Lunges (45/25) 200m Run …after WOD is complete, rest 5 min Now pair up with another partner group and perform: Max meters rowed in...Read More
