Monday, 0630 class is canceled this week only. Sorry for any inconvenience. This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle...Read More
Conditioning: Partner WOD 30-20-10 rep rounds* of: Pull-ups Wall-ball shot (20/14)@(10/9’) *Calories biked …rest 2:00, then… 30-20-10 rep rounds* of: Meters of handstand walking GHD sit-ups *Calories rowed For time and calories *While one partner is performing reps, the other partner performs specified monostructural movement for max calories. Equal work required on...Read More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th. Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 3 Bar...Read More
Skill: 7 Ring rows w/ straps crossed 7 Perfect push-ups 1:00 rest 4 sets for quality Conditioning: Complete as many rounds as possible in 15-minutes of: 1 Snatch (125/83)* 1 Pull-up* 5 Double unders* For score *Each round, add 1 snatch, 1 pull-up, and 5 double unders Post results...Read More
When chalk and humidity meet! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time (15:00 cap) Compare to Wednesday, 28 September 2016 …rest 10:00 from completion of “Helen”, then… Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @...Read More
Conditioning: “Rooster” 10 Burpees 20 Double Unders 10 rounds for time Compare to Wednesday, 30 January 2019 Strength: Deadlift 7 @ 40% of 1-rm deadlift 9 @ 50% 11 @ 60% 9 @ 70% 7 @ 80% For quality and load, goal is to connect all reps and maintain proper form ...Read More
Great Memorial Day group to perform the team version of “The Seven”! Conditioning: Perform 1:00 work at each of the following: Double dumbbell push press (2×50/35) Row for calories V-ups Double-unders Double dumbbell box step ups (2×50/35) Rest 2 rounds for total score, no additional rest between rounds Strength/Skill: At 70% of...Read More
“Friend Friday” is THIS Friday, May 7th! Conditioning: 15 Deadlifts (225/153) 35 Overhead squats (75/53) 90 Double-unders 3 Rounds for time Strength: Back squat 9@25% of your 1-rm back squat 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80% For max reps and quality Post results and experiences to commentsRead More
Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar 3 Sets for quality Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103) 4 Burpees-over-bar 4 Box jumps (30/24″) For score...Read More
