Saturday, 19 September 2020

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 21 September 2019

 

 

Post results and experience to comments

Wednesday, 16 September 2020

Conditioning:

10-20-30-40-50

Cal Row

20-18-16-14-12

Burpee box jump overs (24/20)

 

Skill Work:

Grip endurance:

100′ Heavy farmers carry

50′ Pinch grip double plate carry

 

2 sets for quality, rest as needed

 

 

Post results and experiences to comments

Tuesday, 15 September 2020

Warm-up:

2 rounds:

Row 250m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Ring rows

8 Shoulder press w/ T

then…

10m Walking lunges

10m Quad pulls

10 Burpees

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

Row 3 min for max calories*

Rest 3 min

 

6 rounds for total calories

*goal each 3 min interval is 15% of total calories rowed during the 20 min row on

Tuesday, 11 August 2020

 

 

Post results and experiences to comments

Monday, 14 September 2020

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Friday, 13 September 2019

 

 

Post time and experiences to comments

Saturday, 12 September 2020

Strength & Conditioning:

7 Handstand push-ups

3 Squat cleans*

Rest 1:30

 

10 rounds for time

*start at 45% 1RM clean, increase load each round by 5% of your 1RM

 

 

Post results and experiences to comments

Friday, 11 September 2020

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Wednesday, 11 September 2019

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Post results and experiences to comments

Tuesday, 08 September 2020

 

General Warmup:

Run 400m/Row 500m

10 Samsons

10 Army T-pushups

10 Sit-ups

10 Squats

10 Ring rows

Bike 2:00

10m Walking lunges (forward)

10m Walking lunges (backwards)

40m Double kettlebell waiters walk

20m D-ball carry

10 Windmills

10 PVC Passovers

Endurance:

Bike 1:30 for max calories

Rest 1:30*

 

7 rounds for max calories

*During rest period, athlete must perform a low plank for 45 seconds.  The low plank must be performed sometime during the rest, but can be at the beginning or end of the 1:30 total rest

 

 

Post results and experiences to comments

Monday, 07 September 2020

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.

 

Conditioning:

Partner WOD

200m Sandbag drag* (70/50)

1000m Run

…then…

5 rounds of:

40 Wall-ball Sit-up throws (14/12/10) @ 5m

30 Burpees

20 Alternating DB Clean  (75/50)

100m Partner relay sprint*

…then…

200m Sandbag drag* (70/50)

1000m Run

 

For time

*Instructions:

  • Sandbag: 100m done with athlete facing forward, 100m done with athlete facing backwards. Order is athlete’s choice
  • Relay: one partner sprints 50m down and back, tags the other, who then sprints 50m down and back

 

 

Post results and experiences to comments

Saturday, 05 September 2020

Conditioning:

”Three Blind Mice”

3-person Team WOD, equal work required

30 Thrusters (95/63)

30 Pull-ups

30 Clean and jerk (135/93)

30 Toes to bar

30 Box overs (30″)

30 Dumbbell hang power clean (2, 50s/35s)

30 Handstand push-ups

30 Dumbbell front squats (2, 50s/35s)

30 Calories Row/Bike*

 

2 Rounds for time

 

*each team must do each machine once, order is team’s choice

 

 

Post results and experiences to comments

Wednesday, 02 September 2020

Conditioning:

Partner WOD

Buy in: 100 Wall-ball shots (20/14)@(10/9)

 

Then 4 rounds of:

32 Double-unders

8 Handstand push-ups

6 Dumbbell hang squat cleans (3/3) at (75/50)

4 Alternating pistols

2 Deadlifts (305/205)

 

Sell out: 100 Wall-ball shots (20/14)@(10/9)

 

For time

*Equal work on WB shots. Alternate exercises during rounds. DB hang squat cleans are performed 3 one arm, then three the other.

 

 

Post results and experiences to comments

Tuesday, 01 September 2020

General Warm-up:

Row 2:00 min

8 spiders

6 pushups

4 squats

Bike 2:00 min

8 spiders

6 pushups

4 squats

Ski 2:00 min

8 spiders

6 pushups

4 squats

Then 200m run

10 PVC passovers

10 PVS windmills

10m Backwards walking lunges

10m Butt-kickers

10m Frankenstein walk

10m Quad pulls

 

Endurance:

3 min row for calories

3 min bike for calories

3 min ski for calories

3 min rest

 

3 rounds for max calories

 

 

Post results and experiences to comments

Saturday, 29 August 2020

 

Conditioning:

10 Min AMRAP:

10 Pull-ups

10 Box jumps (30/24)

10 Snatches (95/63)

 

Rest 7 min

 

10 Min AMRAP:

9 Deadlifts (135/93)

6 Bar over burpees

3 Squat cleans (135/93)

 

 

Post results and experiences to comments

Friday, 28 August 2020

Conditioning:

300m Run

24 Shoulder Touches

18 Wall-Ball Shots (20/14) @ (10/9′)

24 Kettlebell Swings (53/35)

30 Double Unders

 

5 rounds for time

 

 

Post time and experiences to comments

Tuesday, 25 August 2020

General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Alternating lunges

8 Shoulder press w/ T

then…

Bike 600m

10m Quad pulls

10m Frankenstein walk

10 PVC Windmills

10 PVC Passovers

 

Endurance:

1-mile run

4800m bike*

1-mile run

 

For time

 

 

Post results and experiences to comments