Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked For Total Score Strength: Clean 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More
Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups For Time Compare to Wednesday, 23 January 2019 Skill: 0:20 Hollow Hold into 10 Hollow Rocks 0:30 Rest 0:20 Arch Hold into 10 Arch Rocks 1:00 Rest 5 Sets Post results and experiences to commentsRead More
Sprint: MPCF Board WOD Row 500m For Time Compare to Wednesday, 19 February 2020 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 2 Bar muscle-ups 6 Handstand push-ups 8 Hollow rocks 300m Run For score (run is worth 1 point per 25m) Post results and experiences...Read More
Skill: 0:30 Parallette Tuck Hold 0:30 Rest 1/1 Handstand Box Walk (1 rotation left plus 1 rotation right) 2:00 Rest 5 Sets Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups For Time Compare to Monday, 06 May 2019 Post results and experiences to commentsRead More
No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience. Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Endurance: 175m Hill Sprint Rest 3:00 4 rounds for total sprint time Conditioning: Perform 3 rounds of: 20...Read More
Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked For Score Strength: Shoulder Press 1-rep max For max load Compare to Wednesday, 07 November 2018 Conditioning 2: 30 Single Unders 10 Toes-2-Bar 3...Read More
Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Wednesday, 12 June 2019 Post results and experiences to commentsRead More
Strength: Front Squats Set 1: 6-4-2 (increasing load) Set 2: 6-4-2 (increasing load, try to go heavier than Set 1) For score* *Score is total weight lifted Conditioning: 10 Front squats* 15/12 Cal rowed Rest 1:30 5 Rounds for time *increase weight each round according to the following percentages: Round 1:...Read More
