WOD

Join us tomorrow, Friday, 19 August for a FREE WOD!! Legends online qualifier REGISTER HERE!   Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club Canceled this week only. Sorry for any inconvenience.     Post results and experiences to comments
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FREE day this week, Friday, 19 August!! Legends online qualifier REGISTER HERE!   Endurance: 15/12 Calories ski Rest 1:30 3 rounds for total work time   …rest 4:00, then… 15/12 Calories bike Rest 1:30 3 rounds for total work time   …rest 4:00, then… 15/12 Calories row Rest 1:30 3 rounds for total work time   For three separate times   Strength: Pause Front Squats 6 @ 30% 5 @ 45% 4 @ 60% 3 @ 70% 4 @ 75% (3 second pause) 4 @ 75% (3 second pause) 4 @ 75% (3 second pause) 4 @ 75% (3 second pause)   For quality     Post results and experiences to comments
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FREE day this week, Friday, 19 August!! Legends online qualifier REGISTER HERE!   Skill: Push-ups Every minute on the minute perform the specified* number of push-ups, adding one push-up each minute until failure *Beginners start at 1, Intermediate starts at 5, Advance starts at 10   For quality   Conditioning: Partner WOD 1000m Row For time …then, immediately into… 2 rounds of: 30 Alternating dumbbell hang clean & jerk (50/35) 40 Toes-through-rings 50 Double unders   For total time (post row time and total time)     Post results and experiences to comments
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FREE day this week, Friday, 19 August!! Legends online qualifier REGISTER HERE!   Conditioning: 60/48 Calories ski 50 Kettlebell swings (53/35) Rest 2:00 50/40 Calories bike 40 GHD sit-ups Rest 2:00 40/32 Calories row 30 Bar-facing-burpees Rest 2:00 300m Run 20 Clusters (135/93)   For score and time           Post results and experiences to comments
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Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool things about CrossFit, EVERYTHING is modifiable. 🙂 Legends online qualifier REGISTER HERE!   Conditioning: Partner WOD Complete as many rounds and reps* as possible in 30 minutes of: 2 Strict handstand push-ups 4 Strict elevated ring rows 6 Alternating DB ground to overhead (70/50) 8 Calories rowed 10 Burpees 12 Slammers (12/8) @ 2m 14 Calories biked   For Score *Partners alternate exercises     Post results and experiences to comments
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