Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality See “6 min row test” here Tuesday, 16 February 2021 See “6 min bike test” here Tuesday, 06 April 2021     Post results and experiences to commentsRead More

Conditioning: Partner WOD: 42-30-18 rep rounds of Calories biked Thrusters (95/63) Pull-ups   For time, equal work …rest 5:00 then…   5 Toes-to-bar 10 Alternating dumbbell snatches (50/35)   10 Rounds for time, partners alternate rounds     Post results and experience to commentsRead More

Endurance: 10:00 Row at 90% of “6-min row test” pace …Rest 5:00 then… 10:00 Bike at 90% of “6-min bike test” pace …Rest 5:00 then… 5:00 Row at 95% of “6-min row test” pace …Rest 3:00 then… 5:00 Bike at 95% of “6-min bike test” pace   For quality of pacing See “6 min row...Read More

  Conditioning: In 3-minutes perform: 25 Double-unders 21 Bar over burpees Max rep deadlifts (135/93)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 18 Bar over burpees Max rep deadlifts (185/123)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 15 Bar over burpees Max rep deadlifts (225/153)   …rest 3 min...Read More

  Endurance: Bike 4:00 at 6:00 average pace Rest 2:00 Row 4:00 at 6:00 average pace Rest 2:00 Run 400m for time Rest 2:00   3 rounds for total run time and pace maintenance quality     Post results and experiences to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: 10:00 Row for max calories …Rest 3:00 then… 10:00 Bike for max calories …Rest 3:00 then… 5:00 Row for max calories …Rest 2:00 then… 5:00 Bike for max calories …Rest 2:00 then… 2:00 Max burpees   For total score     Post results...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: MPCF Hero Board WOD “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 Kettlebell Swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Dumbbell Squat Cleans (50/35’s)...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: As many rounds as possible in 25 minutes of: 200m Run 1 Round of Cindy*   For total score * After every run, add one round of Cindy.  Cindy is 5 pull-ups, 10 push-ups, and 15 squats. I.E.: Run 200, 1 rnd...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: Buy-in: 1000m Row For time   …rest 5 minutes, then… 24 Wall-ball shots (20/14) @ (10/9′) 16 Barbell push-ups 8 Overhead squats (135/93)* Rest 1:00 3 rounds for time *no racks, must be taken from the ground   …rest 5 minutes, then…...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Friend Friday is here!! Conditioning: 3-person team WOD, equal work*   9 Rope climbs (12′) 45 Calories ski erg 45 Double dumbbell thrusters (50/35) 60 Calories biked 60 Sit-up slammers (14/12) 75 Calories rowed 150m Kettlebell farmers carry (97/62)   For time and score...Read More