HAPPY BIRTHDAY BEV!

Workout of the Day Team WOD: 3 Rounds Each Partner: 400m Run 21 KB Swings, 12 Pull-ups One partner runs while the other completes 21, 12. Once each is done switch for 3 total rounds a piece. Rest 3:00 3 Rounds Each Partner: 10 Shoulder to Overhead (95#/65#) 5 Burpees One partner works each movement,…

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Friday, February 20th, 2015

Workout of the Day “Macho Man” Every Minute On The Minute for as Long as Possible: 3 Power Cleans 3 Front Squats 3 Jerks Level 1: 70% go 1RM Shoulder Press Level 2: 70% of 1RM Push Press Level 3: 70% of 1RM Split Jerk (no more than 185#/135#)   GOAL WORK & MOB   Post…

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HAPPY BIRTHDAY SHELLY!!!

Workout of the Day Workout – Sleep Enough – Eat Better – Drink More – Look Awesome! Back Squat Find your 10 rep max. then Back when MCF did not exist… CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: **Partner up, count each others reps**…

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HAPPY BIRTHDAY KATHLEEN!!!

Workout of the Day You are stronger than you think. “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute.…

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HAPPY BIRTHDAY SARAH!!!

Workout of the Day Better sore than sorry. Muscle Up Progressions Ring Push Ups Ring Support Holds Ring Dips Pull Ups (work on pulling high) False Grip Ring Rows False Grip Ring Pull Ups Transitions of your knees (or use the Ring Thing) Kipping Muscle Up Strict Muscle Up (weighted for an extra challenge) then…

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