Strength WOD: Clean 3-3-2-2-2-1-1-1-1 (25 minute cap)     Speed WOD: 10 Hand-release Push-ups 9 Burpee Pull-ups 15 Power Snatches (95/63) 21 Overhead Squats (95/63)   For Time     Post max weight weight and time to commentsRead 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

    “30 more days!”   30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*   For Time   *Rx Masters 55+: KBS (53/35) Slammers (10/6) OHS (55/30) Run 400m     Post time to commentsRead More

Congrats to Christian for a PR 6:44 Rx Fran & his first strict ring muscle-up.  “I’d Rather Be Golfing” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead Squats (115/73) 1-2-3-4-5-6-7-8-9-10 rep rounds of: Body Blasters*   For Time   WOD is performed as follows: 10 OHS, 1 body blaster 9 OHS, 2 body blasters 8 OHS, 3 body...Read More