Monday, 24 June 2019

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

 

Conditioning:

Hero WOD

“Saman”

13 Deadlifts (185/125)

17 Wall-ball shots (20/14) @ (10/9′)

400m Run

 

8 rounds for time

The meaning of the numbers:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how many days they were trapped inside the cave

Friday, 21 June 2019

 

Conditioning:

10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds

 

For Time

*must clean bar from ground and place in the back rack position

Compare to Wednesday, 03 October 2018

 

Flexibility:

Olympic Wall Squat

Middle Split

Side Straddle

Twisted Cross

 

 

Post results and experiences to comments

Tuesday, 18 June 2019

 

Endurance:

Run 1 mile

Rest 3:00

Run 800m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For time

 

Accessory Core:

Partner up, and perform:

40 Partner push-ups w/ alternating clap*

*Every time you rest, both partners must perform:

30 second weighted low plank (55/45)

30 second weighted hollow hold (35/25)

 

For time

Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.

 

 

Post results and experiences to comments

Friday, 14 June 2019

 

Strength & Conditioning:

“A Fool’s Choice”

Build WOD, then perform 5 rounds of:

*Part 1, choose one:

10 Back squats (135/93)

12 Front Squats (115/73)

14 Overhead squats (95/63)

*Part 2, choose one:

4 Bar muscle-ups

8 Chest-2-bar pull-ups

11 Pull-ups

*Part 3, choose one:

10 Hang cleans (135/93)

12 Hang cleans (115/73)

14 Hang cleans (95/63)

 

For time

*Pick one move, load and rep scheme from each part to create your “Fool’s Choice”, and then perform 5 rounds for time.

 

 

Post choice, results, and experiences to comments

Monday, 10 June 2019

 

Conditioning:

MPCF Board WOD’s

“Daniel”

50 Pull-ups

Run 400m

21 Thrusters (95/63)

Run 800m

21 Thrusters (95/63)

Run 400m

50 Pull-ups

 

For time

Compare to Friday, 07 October 2011

 

Or….

“Jerry”

Run 1 mile

Row 2000m

Run 1 mile

 

For time

 

 

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Tuesday, 04 June 2019

 

Endurance:

Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold

 

For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.

 

Metabolic Conditioning:

30 seconds work, 15 seconds rest of:

Pull-ups

D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds

 

5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.

 

Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉

 

 

Post results and experiences to comments

Monday, 03 June 2019

 

Strength & Conditioning:

“One way, the other way”

1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 rep rounds* of:

Power clean (135/93)

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds* of:

Bar-over-burpees

 

For time

*Perform 1 power clean and 10 burpees: then 2 power cleans and 9 burpees: and so on.

 

Royal Huddleston Burpee Challenge:

Day 121

 

 

Post results and experiences to comments

Saturday, 01 June 2019

 

Conditioning:

Partner WOD

“Hang in there partner”

Complete as many rounds* and reps as possible in 20 minutes of:

5 Thruster (95/63)

5 Burpees

 

For score

*Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold has to be on the bar before the other partner can perform the round.

 

 

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Wednesday, 29 May 2019

 

Conditioning:

100 Calories rowed

50 Burpee pull-ups

50 Calories rowed

25 Burpee pull-ups

 

For time

 

Mobility:

Reclined spinal twist

Twisted cross

Eye of the needle

 

 

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Tuesday, 28 May 2019

 

Endurance:

200m Sprint

Rest 1 minute

 

8 rounds for total sprint time

 

Metabolic Conditioning:

Tabata* Triplet

Overhead stationary lunges (55/45)

Rest 1:10

Slammers (12/8)

Rest 1:10

Alternating dumbbell snatches (50/35)

 

For total score

*Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.

 

 

Post results and experiences to comments

Saturday, 25 May 2019

Monday’s WOD will be at the Memorial High School track at 0900.

 

Conditioning:

MPCF Hero Board WOD

“Michael”

Run 800m

50 Back Extensions

50 Sit-ups

 

3 rounds for time

Compare to Monday, 04 October 2010

 

 

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Tuesday, 21 May 2019

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.

 

Conditioning:

20/16 Calories rowed

20 Burpees

 

5 rounds for time

 

Skill:

Handstand and Pistol progressions

 

Mobility:

Hip capsule

Reclined spinal twist

Twisted cross

 

Royal Huddleston Burpee Challenge:

Day 108

 

 

Post results and experiences to comments

Monday, 20 May 2019

 

Conditioning:

MPCF Board WOD

“Nate”

Complete as many rounds and reps as possible in 20 minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72/53)

 

For score

Compare to Wednesday, 29 March 2017

 

Or…

“Mary”

Complete as many rounds and reps as possible in 20 minutes of:

5 Handstand Push-ups

10 Pistols (alternating)

15 Pull-ups

 

For score

Compare to Friday, 10 May 2013

 

Flexibility:

Thread the Needle

Twisted Monkey

Pigeon

 

Royal Huddleston Burpee Challenge:

Day 107

 

 

Post results and experiences to comments

Friday, 17 May 2019

 

Strength:

Floor Press

1-rep max

 

For max load

 

Conditioning:

11 Front squats (135/93)

11 Toes-2-bar

 

7 rounds for time

 

 

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