Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge! Conditioning: MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing...Read More
Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Skill: 0:20 Parallette Tuck Hold Rest 0:30 10 Wall facing shoulder taps Rest 0:40 5 Sets Conditioning: 10 Single arm dumbbell clean and jerk (50/35) 25′ Single arm overhead dumbbell walking lunges (right arm) 0:30 Hollow...Read More
Skill Work: 3 rounds: 0:30 Work to hold chin over bar in hollow hold 0:30 Rest 10 Scapular pull-ups 0:30 Rest 10 Standing band lat pull downs 0:30 Rest Conditioning: 0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible) 0:30 Rest 0:30 Max calories biked 0:30 Rest 7...Read More
Skill Work: 5 rounds: 0:30 Hollow hold 0:30 Rest 0:30 Hollow hold on bar 0:30 Rest Conditioning: 12 Min AMRAP of: 3 Strict pull-ups* 6 Dumbbell hang clean and jerk** (50/35) 9 Dumbbell goblet squats 100m Run For score *concentrate on hollow hold while pulling **perform 3 on one side, then 3 on...Read More
Labor Day fitness! Conditioning: 2019 Wodapalooza Online qualifiers 5 & 6 With a 15 minute clock, perform: 21-15-9 rep rounds of: Thrusters (95/63) Calories rowed Burpees over rower For time With remaining time, find: 1-rep max Clean and Jerk For max load Compare to Monday, 09 September 2019 Post...Read More
Monday 0530, 0630, and Tuesday 0515 classes are canceled for this week. They will be back to normal next week. Sorry for any inconvenience. Conditioning: Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Wednesday, 14 October 2015 Post results and experiences to comments Read More
Conditioning: Partner WOD Part 1: 175 Double-unders 500m row Partners work simultaneously on this part. While one performs the DU, the other rows, then once both are done, partners switch and the partner that rowed now does DU, while the partner that did the DU, now rows Part 2: 75 Deadlifts (225/153) 75 Toes-to-bar While...Read More
Strength: Deadlift 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 Deadlifts* 15/12 cal bike Rest 1:30 5 Rounds for time *increase weight each round according to the following percentages: Round 1: 35% of...Read More
Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Snatch Start at 25-30% 1RM snatch Post max successful load Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 200m Run 40-ft DB Overhead walking lunges – right arm (50/35) 20 GHD sit-ups 40-ft...Read More
