Endurance: 15/12 Calories biked 30 second Hollow hold Rest 1:00   7 rounds for time   Skill: 4 sets of max rep Ring Dips Rest 2-3 minutes between sets   For total reps     Post results and experiences to commentsRead more

  Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap) If you are registered, don’t forget to post score to Games site   Option 2: Complete as many rounds and reps as possible in 25-minutes of: 10 Wall-ball shots (25/20) @ (10/9′) 8 Kettlebell swings (72/53) 10 Calories rowed 8 Alternating weighted lunges (45/35) 10 Box overs (24/20″)   For score     Post results and experiences to commentsRead more

Conditioning: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap)     Post results and experiences to comments If you are registered, don’t forget to post score to Games siteRead more

  Conditioning: Option 1: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows   7 rounds for time   Option 2*: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (205/155) Handstand push-ups …then… 21 Deadlifts (315/225) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap) * This is only an option if you can not make the competition on Saturday.   Mobility/Flexibility: Couch Stretch One-Arm Lat Lean Pike Stretch Knees-to-Traps     Post results and experiences to commentsRead more

  Rest Day     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!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more