Saturday, 20 July 2019



Partner WOD

16-32-48-64 rep rounds of:

Wall-ball shots (25/20) @ (10/9′)

8-16-24-32 rep rounds of:

Alternating plank push-ups

4-8-12-16 rep rounds of:

Squat cleans (185/123)

2-4-6-8 rep rounds of:

Rope climbs (15′)




4 rounds* for time

*Instructions: All numbers are team totals. Equal work must be performed on each exercise. Tag between exercises. Only one partner working at a time.

WOD example: Partner A (A), Partner B (B)

3-2-1- GO!, A does 8 WB’s, B does 8 WB’s, and then they move to the PU’s

A and B get into high plank facing each other; Partners tag, A does PU, A and B tag, B does PU, A and B tag. Continue this alternating process until 8 total PU are completed. Then move to Squat cleans.

Partners can break cleans up as desired, as long as equal rep count is performed (total 4 in round 1). Partners tag, and then move to Rope climbs.

Partners can break climbs up as desired, as long as equal rep count is performed (total 2 in round 1). Partners tag, and then move to Sprints.

Sprints are performed with the A sprinting half the distance (200m rd 1), tag B, B then sprints 200m, tags A, and then they begin round 2.

Rep counts go up with each additional round. Once the final 500m sprint is completed, time is called.



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Tuesday, 09 July 2019


Core work:

Partner assisted plank holds

45 second weighted plank hold (45/35)

15 second transition


8 rounds

Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.



Bike 600m

Rest 1:00

Bike 1000m

Rest 2:00

Bike 2100m

Rest 3:00

Bike 4200m


For time



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Saturday, 06 July 2019

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. To his enemies, he was known as the “Devil of Ramadi.” Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.


Hero Week

Partner WOD

“Devil of Ramadi” V2

4 rounds of:

8 Man-makers / Plank hold

20 Deadlifts (305/205) / Wall sit

24 One-arm Dumbbell Thrusters (50/35) / Scissor kicks


Cash out:

500 Double unders / Row 3830m


For time

Equal work on each exercise, each round. One partner must be holding/performing body weight movement before/while the other partner is performing the weighted exercise. Equal work is not necessary on the row, but it is on the double unders. Both the double unders and the row must be completed for time to be called.



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Tuesday, 18 June 2019



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.



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Saturday, 15 June 2019



Partner WOD

800m Farmers walk (53/35)

100 Squats/Plank hold

90 Pull-ups/Superman hold

80 Sit-ups/Wall sit hold

70 Burpees/Static hang

60 Ground-to-overhead (95/63)/Handstand hold

50 Deadlifts (225/153)/Hollow hold

400m Farmers walk (53/35)


For time

Instructions: Both partners perform the Farmers walk simultaneously, carrying a kb or db in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.



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Saturday, 08 June 2019

Happy birthday Norka!



“Deck of Cards”…Partner Style

♥: Speed Skips

♠: Partner Pistols

♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8)

♣: Partner Synchronized Pull-ups

Jokers: team 800m run

All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters



All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each).

All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each).

All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each).

All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each).

All Face cards of all suits, partners alternate and carry partner for 20m. Only one partner carries per face card. Except, the K & Q of ♥ is worth 40m, 20m each.

When a joker is pulled, teams run 800 meters, switching at 200m.


For work and FUN

Compare to Saturday, 23 June 2018



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Tuesday, 04 June 2019



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:


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. 😉



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Saturday, 01 June 2019



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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Monday, 27 May 2019

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



Partner WOD

“Memorial at Memorial”

400m Run*

20 Wall-ball volleyball throws (20/16/14)

Alternating burpee broad jumps*


20 Wall-ball sit-up throws (20/16/14)

20 Push-ups w/ clap


4 rounds


Run bleachers on both side of stadium.


For time



Partners run rounds 1 and 4 together. Alternate rounds 2 and 3 runs, partner A runs 400m in round 2, B runs 400m round 3.

Burpee broad jumps increase each round. Round 1 – 25 yds, Round 2 – 50 yds, Round 3 – 75 yds, Round 4 – 100 yds. Alternate every 2 reps.

Sprint equals the burpee broad jumps each round. “Sprint” back to the start line.




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Saturday, 11 May 2019


4-person Team WOD

In partner teams, (m/m) (f/f) if able, perform the following:

Run 800m*


10 rounds* of:

5 Pull-ups

10 Push-ups

15 Squats


Run 800m*


For time


…rest 5 minutes, mix partner groups, then…

Row 2000m*

Max rep Clean-2-Overhead* (135/95)

(bar MUST pass through the front rack position on each rep)


For time

(Time = total row time – total reps (1 second per rep)


*During the runs, each athlete will carry a WB (25/16). Performing the 10 rounds will be executed by one partner doing a complete round, tagging the other partner, then they complete a round. Continue this until all 10 rounds are complete (5 each).

Time is the total time for both teams added together.

One coed partner team will row while other coed team performs max rep C2OH. Only one person lifting at a time. If rower stops, lifter stops. Rowing partners will switch each 250m, and teams rotate each 500m.

Score is the total number of C2OH for the 4-person team.


Royal Huddleston Burpee Challenge:

Day 98



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Tuesday, 30 April 2019

No 0630 class on Tuesday. Sorry for any inconvenience.



Max meters rowed, biked, or combination of in 40-minutes

Solo or Partner


For total meters

Compare to Tuesday, 13 November 2018



Couch Stretch

Sink Mobilization

Hip Capsule Stretch


Royal Huddleston Burpee Challenge:

Day 87



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Friday, 26 April 2019

Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left.



3 rounds of:

20 Double Unders

3 Clean and Jerks (185/123)

6 Sit-ups Slammers (20/14)

12 Barbell Push-ups*

Rest 1:00†


…Run 800m and rest for a total of 9 minutes, then…

3 rounds of:

12 Barbell Push-ups*

6 Sit-ups Slammers

3 Clean and Jerks

20 Double Unders

Rest 1:00†


For Time

*Burpees-over-bar can be substituted

†Rest between rounds, but not after the 3rd round.


Royal Huddleston Burpee Challenge:

Day 83



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Saturday, 20 April 2019


Partner up, and complete:

Part 1:

6 minute AMRAP of:

12 Synchro Deadlifts (105/75)

9 Synchro Hang Power Cleans (105/75)

6 Synchro Shoulder-Overhead (105/75)


…rest 2 minutes, then…

Part 2:

40 Pull-ups

For time

(2:00 cap)


…rest 3 minutes, then…

10 minute AMRAP of:

1 Box Jump (20″), 1 Thruster (95/63)*

2 Box Jumps, 2 Thrusters

3 Box Jumps, 3 Thrusters

35 Double Unders or 50 Singles (each athlete)

4 Box Jumps, 4 Thrusters

5 Box Jumps, 5 Thrusters

6 Box Jumps, 6 Thrusters

35 Double Unders or 50 Singles (each athlete)

7 Box Jumps, 7 Thrusters

8 Box Jumps, 8 Thrusters

9 Box Jumps, 9 Thrusters

35 Double Unders or 50 Singles (each athlete)

10 Box Jumps, 10 Thrusters

11 Box Jumps, 11 Thrusters

12 Box Jumps, 12 Thrusters

35 Double Unders or 50 Singles (each athlete)

…continue this pattern until end of 10 minutes

13, 14, 15, jump rope, 16, 17, 18, jump rope, etc…

*Each athlete does, each round. I.E., Athlete 1 does 1 Box Jump, 1 Thruster; tags athlete 2, who then does 1 Box Jump, 1 Thruster. Then the team moves to the 2’s.


…rest 4 minutes, then…

27 Calories rowed*

21 Alternating dumbbell snatches (50/35)*

15 Hand-release push-ups*

9 Alternating dumbbell cleans (50/35)*


For time

*Both partners must perform each exercise. Athlete 1 rows 27 calories, then athlete 2 rows 27 calories; then athlete 1 does snatches, and so on.

Also, while one partner is working, the other must be in the high plank. If the high plank partner comes down, the working partner MUST stop.



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Tuesday, 02 April 2019


Push-ups and Pistols



Complete as many rounds and reps as possible in 18 minutes of:

10 Partner pistols

10 Synchronized push-ups

400m Run w/ wall-ball (20/14)


For score



Saddle sit

Pike stretch

Half straddle



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