Endurance: 200m Run 500m Row 1200m Bike 250m Ski 2 rounds for time (15:00 cap) Conditioning: 1-2-3-4-5-6-7-8 rep rounds of: Unbroken strict pull-ups* Unbroken strict ring dips* For time *Each time you break during a set, you must perform 10 burpees. Rest between sets as needed. Post results and experiences to commentsRead More

Conditioning: Partner WOD* Complete as many reps as possible in 6-minutes of: 2-4-6-8-10-12…. Clean and Jerk (115/73) Chest-2-bar pull-ups For score …rest 4:00, then… 14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of: Clean and Jerk (155/103) Bar-facing-burpees For time Post results and experiences to commentsRead More

Skill: 10/side Single arm kettlebell crossovers deadlift 1:00 Rest 3 Sets for quality Conditioning: Partner WOD 250m Row 25-ft Handstand walk 2 Rounds, partners alternate rounds Rest 1:00, and then… 500m Row 50-ft Handstand walk 2 Rounds, partners alternate rounds Rest 2:00, and then… 750m Row 75-ft Handstand walk 2 Rounds, partners alternate rounds For...Read More

Conditioning: 15-10-5 rep rounds of: Deadlifts (225/153) Shuttle runs (25-ft down and back = 1) …straight into… 20 Wall-walks …straight into… 5-10-15 rep rounds of: Deadlifts (225/153) Shuttle runs For timeRead More

Endurance: 2500m Row* For time *At the top of every 3:00 perform the following: 0:00 – Bike 20/16 Calories 3:00 – Bike 20/16 Calories 6:00 – Bike 15/12 Calories 9:00 – Bike 15/12 Calories 12:00 – Bike 10/8 Calories 15:00 – Bike 10/8 Calories 18:00 – Bike 5/4 Calories 21:00 – Bike 5/4 Calories …now...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: 15 GHD sit-ups 50-ft Single arm overhead walking lunge (right) (50/35) 5 Strict handstand push-ups 15/12 Calories biked 50-ft Single arm overhead walking lunge (left)  ...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: MPCF Board WOD “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats   For score Compare...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: Partner WOD 150′-100′-50′ Handstand walk 20-16-12 Clean and jerk (135/93) 16-12-8 Ring dips   For time (18:00 cap)   …Rest 4-minutes* then…   10 Deadlifts (315/213)...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Strength: Deadlift 5 @ 70% 5 @ 80% 5 @ 80% 5 @ 85%   For quality   Endurance: Partner WOD, equal work* Max calories biked in...Read More

Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds   3 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time (23:00 cap) Compare to Friday, 31 May 2019     Post results and experiences to commentsRead More