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 Post results and experiences to commentsRead More
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...Read More
Monday’s WOD will be at the Memorial High School track at 0900 only. Conditioning: Partner WOD “Memorial at Memorial” 400m Run* 20 Wall-ball volleyball throws (20/16/14) Alternating burpee broad jumps* Sprint* 20 Wall-ball sit-up throws (20/16/14) 20 Push-ups w/ clap 4 rounds …then… Run bleachers on both side of stadium. For time...Read More
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 Post results and experiences to commentsRead More
Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900. Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Goblet Squats (72/53) 20 Speed Skips 10 Army T-Push-ups 20/16 Calories Rowed For Score Strength: Pause Back Squats (3 sec. pause) 3 @ 60% 3 @...Read More
Rest Day MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups* 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/8 Calories Biked For Score *Alternate exercises Strength: Thruster 1-rep max Compare to Monday, 09 July 2018 Flexibility/Mobility: Couch Stretch Supine Shoulder...Read More
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...Read More
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...Read More
