Register for the 2020 CrossFit Games Open, Click HERE Option 1: Skill: 3-person Team 2100m Row* For Time *Equal Work   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 16 December 2016   Option 2: 2020 CrossFit Games Open WOD 20.1 8 Ground-to-overhead (95/65) 10 Bar-facing-burpees   10 rounds for time (15:00 cap)   Flexibility: Couch Stretch Supine Shoulder Stretch Olympic Wall Squat Sink Mobilization     Post results and experiences to comments If you are registered, don’t forget to post score to Games site for validation.Read more

  Register for the 2020 CrossFit Games Open, Click HERE   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

  Register for the 2020 CrossFit Games Open, Click HERE   General Warm-up: Bike 3:00 10m Spiders 10 Push-ups 10 Sit-ups 10 Squats 10 Ring rows Run 400m 40m D-ball carry 10 Goblet squats   Specific Warm-up: 2-3 x Burgener warm-up 7 Cleans (45/33) 5 Cleans (95/63) 3 Cleans (115/83) 2 Cleans (135/93)   Conditioning: Hero WOD “The Chief” For 5 cycles*: As many rounds and reps as possible in 3-minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Body squats   *Rest 1 minute between cycles. Restart count of AMRAP each cycle. After all five cycles, add up for a total score. Masters 55+ Rx (115/75) Load should be NMT 60% 1RM Clean     Post all results and experiences to commentsRead more

  Register for the 2020 CrossFit Games Open, Click HERE General Warm-up: Run 200m 4 Samsons 5 Sit-ups 4 Hand-release push-ups 5 Deep squats   3 rounds for quality (increase intensity each round) …then… 250m Ski for time Endurance: Run Sprints 200m rest 2:00 400m rest 2:00 600m rest 2:00 800m rest 2:00 600m rest 2:00 400m rest 2:00 200m   For total sprint time (30:00 total time cap)   Skill: Death by Plank hold Every minute on the minute, add 10 seconds to the plank hold. Continue until failure to hold. Minute 1 hold for 10 seconds, and then rest for 50. Minute 2 hold for 20 seconds, rest for 40. Continue until you hold for all 60. If you are successful to this point, do not relax, hold for an addition minute.     Post results and experiences to commentsRead more

Register for the 2020 CrossFit Games Open, Click HERE   General Warm-up: 2 rounds for quality: Run 200m 6 Spiders 8 T-Push-ups 10 Sit-ups 10 Squats 8 Shoulder press w/T’s 6 Pull-ups Row 200m   Specific Warm-up: 5 Kettlebell swings 5 Wall-ball shots 4 Box jumps 4 Power cleans 3 Thrusters 3 Overhead squats   3 rounds, increasing loads each round   Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53)   Nancy’s House 400m Run 15 Overhead squats (95/63)(80/53)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)(115/73)   Kelly’s House 400m Run 30 Box jumps (24/20″)(20/16”) 30 Wall-ball shots (20/14)(16/10) @ (10/9′)   For time (30:00 cap) Compare to Saturday, 22 June 2019   Instructions: Each athlete uses only one bar. Increase load as needed.     Post results...Read more