CrossFit Open: The MKG teams for the Open have been selected and are as follows: Team Black: Team Captain – Josh Alexandra, Becky, Brent, Chris, Erica, Joanna, Lillian, Lipine, Mason, Sonja and Will. Team Red: Team Captain – Scott Ashley, Christina, Dave L., Dave W., Eric, Holly, Jason, Kristin, Tammy,[…]
Read More »WOD: Go Big” EMOM 6 6 Rounds Px:115/80 Fx:95/65 L:75/55 2 Hang Power cleans Power clean *stay at same weight all rounds Rest 1 minute Every :90 x 15 minutes 10 Rounds 1 power clean * Build to a heavy for the[…]
Read More »Gymnastic Skills: EMOM 12 [:30 work – :30 rest] Station 1: Hollow body hold *add plate to increase difficulty level Station 2: Beat swings in the rings Station 3: Px: Handstand walk Fx: Wrist/elbow taps L: Wall walk or box inversion WOD: “Feet don’t fail me now” For Time 2[…]
Read More »Front Squat: E3MOM x 15 Minutes 8 @ 65%, 6 @ 70%, 5 @ 75% 6 @ 70% & 8 @ 65% Warm up 5 Minutes to build to 65% WOD: “Weight of your shoulders” For Time 100 Double Unders Fx:200 singles 21 DB Thrusters Px:35/20 Fx:20/10 75 Double unders[…]
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