Main WOD: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles For Time Post time to comments Compare to 20 JUN 12 CFE WOD: Choose a sport: Run, Row, Bike, or...Read More
Some of the Conquer the Gauntlet MP CrossFit athletes, post race “Down in LaValley” 800m Row 60 Sit-ups 400m Run 30 Pull-ups 200m Row 100 Double Unders 200m Run 30 Toes-2-Bar 400m Row 60 Push-ups 800m Run For Time Post time to comments Compare to 31 AUG 12Read More
Tough Mudder Practice: Option 1: Conquer the Gauntlet race, must be pre-registred Option 2: Meet at Turkey Mountain at 0630 with Erin and Vicki, 3-6 miles, weather permitting Main WOD: “WOD B” 5 Deadlifts (275/185) 10 Burpees 5 rounds for time Post time to comments Compare to 06 SEP 11 Read More
“Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings) 3 rounds for time Post time to commentsRead More
Rest Day CFE WOD: Choose a sport: Run: 10 x 200m, rest 2 min (on a hill or trail) Row: 10 x 250m, rest 2 min (damper at your normal – 4) Bike: 10 x 600m, rest 2 min (minimal restistance) Swim: 10 x 50m/yd, rest 2 min (using kick board) ...Read More
“Jaime Jam” Complete as many reps as possible at each station in 1 minute: Overhead Squats (95/65) Box Jump Overs (24/20″)* V-ups Wall-Ball Shots (20/14) @ (10/9′) Kettlebell Swings (55/35) 4 rounds for score Post score to comments Instructions: This WOD is performed much like “Fight Gone Bad”, with 1 minute at...Read More
A couple of MP CrossFit “Fire Breathers”! Main WOD: “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups 5 rounds for time Post time to comments Compare to 11 JAN 12 CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 200m, rest 2 min; 400m, rest 3 min;...Read More
“Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers* (20/14) 15 Ball Cleans 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball) 3 rounds for time *SU Slammers are formerly known as Wall-Ball Throws @ 2m. Start with ball touching...Read More
Tough Mudder WOD: Run 6 mile trail run @ Turkey Mountain We will be meeting there at 0630 for warm-up, and running at 0645. This will be a group run, pace will vary from slow to moderate. All are welcome. Main WOD: For Time: 10 Pistols with a roll 20...Read More
