Conditioning: 2021 CrossFit PairUp Competition 30 synchro deadlifts (185/123) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 minutes 10 synchro thrusters (75/53) 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run   For Time (35:00 cap) Scaling options can be found at CrossFit.com     Post results and experiences to comments       Post results and experiences to comments If registered, post results to Games.comRead more

  Conditioning: Option 1: MPCF Board WOD 5000m Row For Time Compare to Tuesday, 27 November 2018   Option 2: CrossFit PairUp Throwdown 30 synchro deadlifts (185/123) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters (75/53) 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run   For Time (35:00 cap) Scaling options can be found at CrossFit.com     Post results and experiences to commentsRead more

  Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

  Conditioning: Run 400m or Row 500m 50-ft Dumbbell front rack walking lunges (50/35×2) 10 Chest-2-bar pull-ups   3 rounds for time   Strength: Front Squat Every 2-minutes, perform the following sets: 9@25% of your 1-rm 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality     Post results and experiences to commentsRead more

  Endurance: Bike 6:00 @ 90% of “6-min test pace”26 Rest 2:00 Row 6:00 @ 90% of “6-min test pace” Rest 2:00 Bike 4:00 @ 95% of “6-min test pace” Rest 2:00 Row 4:00 @ 95% of “6-min test pace” Rest 2:00 Bike 2:00 @ 105% of “6-min test pace” Rest 2:00 Row 2:00 @ 105% of “6-min test pace”   For quality of pace control   Skill: 5 Tempo ring rows @ 3-0-3-0 pace 1:00 Rest 1:00 Max rep barbell L-sit strict press 1:00 Rest 2-3 Sets     Post results* and experiences to comments *Annotate goal paces vs. actual paceRead more