“The Final Countdown” 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Run 200m   4 Rounds for time   Increase weight each round as follows: Men RX: 95, 115, 125, 135 Women RX: 63, 73, 83, 93 Master’s Men 55+ RX: 65, 75, 85, 95 Maters’s Women 55+ RX: 43,...Read More

 Joey: MPCF wishes you the very best in Atlanta! You will be missed!   “The Devil Went Down to Georgia”   As many rounds as possible in 15 minutes of:   5 Dead-hang Toes-to-Bar* 10m Burpee Broad Jumps 15 Wall-Ball Shots (20/14) @ (10/9′)   *no swinging, legs straight, slow & controlled   Rest 5...Read More

  Strength WOD Every minute on the minute for 5 minutes: 10 Deadlifts @ 60% of 1 rep max   Main WOD (25 minute time cap) 400m Run 10 Pull-Ups** 15 Box Jumps (24/20″) 3 rounds for time   **Rx+ option: Strict/dead-hanging pull-ups Box Jumps (30/24″)    Read More

 Representing MP in his new gear at CrossFit Hard Knox!    “Crazy Train”   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight (95/65)...Read 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