Tuesday night class this week is canceled. All other classes normal. Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you. Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction Post results and experiences to commentsRead More
Conditioning: MPCF Board WOD “Hotel 100” 100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s) For Time* *Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s. Here is a video of Jason Khalipa, 2008 Games Champion, performing this WOD. Warning,...Read More
Endurance & Skill: Bike 600m Rest 2:00* 7 rounds for time *Perform 7 handstand push-ups during each of the rest periods. Core Work: Every minute on the minute for 12 minutes add 5 seconds to: Plank Hold (Start with 5 seconds hold, 55 seconds rest) Post results and experiences to...Read More
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Hero Week “Griff” 800m Run 400m Run (backwards) 800m Run 400m Run (backwards) For time Post results...Read More
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and...Read More
Congratulations to Burris and Kristen Smith on tying the knot!! We are so happy for two of MP’s own starting this new adventure!! See you in two weeks! Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m For time Strength/Skill: Every minute...Read More
Conditioning: 10 rounds of: 10 Back Squats (135/93)* 100m Sprint Rest 30 seconds For Time *must clean bar from ground and place in the back rack position Compare to Wednesday, 03 October 2018 Flexibility: Olympic Wall Squat Middle Split Side Straddle Twisted Cross Post results and experiences to commentsRead More
Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch. Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More
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
