Conditioning: 3-person team “Monostructural Sprint Tri” Row 2100m (switch every 350m) Bike 4200m (switch every 700m) Run 1800m (switch every 300m) For time …rest 5 minutes, then… Strength: 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead squats (95/63) 1-2-3-4-5-6-7-8-9-10 rep rounds of: GHD Sit-ups For time Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…...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
Endurance: Run 1 mile Rest 3:00 Run 800m Rest 2:00 Run 400m Rest 1:00 Run 200m For time Accessory Core: Partner up, and perform: 40 Partner push-ups w/ alternating clap* *Every time you rest, both partners must perform: 30 second weighted low plank (55/45) 30 second weighted hollow hold (35/25) For...Read More
Conditioning: MPCF Board WOD’s “Daniel” 50 Pull-ups Run 400m 21 Thrusters (95/63) Run 800m 21 Thrusters (95/63) Run 400m 50 Pull-ups For time Compare to Friday, 07 October 2011 Or…. “Jerry” Run 1 mile Row 2000m Run 1 mile For time Post results and experiences to commentsRead More
Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed! Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups 4 rounds for time Strength: Back Squats 1-rep max Compare to Monday, 04 June 2018 Flexibility/Mobility: Couch Stretch One-Arm Lat Lean Pike Stretch Knees-to-Traps Spine...Read 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: Partner WOD “Hang in there partner” Complete as many rounds* and reps as possible in 20 minutes of: 5 Thruster (95/63) 5 Burpees For score *Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold...Read More
Conditioning: MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53) For score Compare to Wednesday, 29 March 2017 Or… “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols...Read More
Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left. Conditioning: 3 rounds of: 20 Double Unders 3 Clean and Jerks (185/123) 6 Sit-ups Slammers (20/14) 12 Barbell Push-ups* Rest 1:00† …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12...Read More
