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: 4 Perfect push-ups with a 4 second negative 1:00 Rest 5 Sets   Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53)   Strength: Deadlift 4...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

This Friday, Oct 9th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Skill: 7 Ring rows (straps crossed) 7 Push-ups (focus on hollow position) Rest 1:30 4 Sets   Strength and Conditioning: 10 Power clean & jerk (125/83) 15 Deadlifts (225/153) Rest 1:30 10 Power clean & jerk...Read More

Conditioning: 21-15-9 Rep rounds of Kettlebell Swings (70/53) Burpees     Post results and experiences to commentsRead More

Conditioning: 3 Rounds of: 7 Thrusters (93/63) 7 Bar-facing burpees 7 Pull-ups   Then run 400m, and complete 3 rounds of: 5 Thrusters (125/83) 5 Bar-facing burpees 5 Chest-to-bar pull-ups   Then run 600m, and complete 3 rounds of: 3 Thrusters (135/93) 3 Bar-facing burpees 3 Muscle-ups (ring or bar)   Then run 800m  ...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

Conditioning: 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds of: Wall ball shots (25/16) @ (9’) Chest to bar pull-ups   For time or reps completed by time cap (25:00 cap)   Post results and experiences to commentsRead More

Choose a MP Board WOD “JT” 21-15-9 rep rounds of: Handstand Push-Ups Ring Dips Push-ups   For Time Compare to Feb 8 2012   OR   “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time Compare to Tuesday, 20 May 2014     Post...Read More