MP members, please enter through the small side door to stay out of the way of the HZ Kids Triathlon.   “Kobe” Buy in: 81 calorie row or bike* Then 5 rounds: 8 Cleans (135/93) 18 Burpees 24 Deadlifts (135/93) 60 Squats Then… Cash-out: 81 calorie row/bike   For time *Athlete chooses either bike or...Read More

Tuesday night class is canceled this week. All other classes are normal.   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 3,000m* Rest 5 minutes Row 1,500m* Rest 5 minutes Row 500m*   For total sprint...Read More

  General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell...Read More

  General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Specific Warm-up: 12 DL (45/33) 10 DL (95/63) 8 DL (135/93) 6 DL (175/113) 4 DL (205/133)   Strength: ”Dead, Deader, Deadest”* 30 seconds of max...Read More

  Conditioning: Partner WOD* “Mean Gene” 80 Calories Rowed 80 Push Press (95/63) 80 Pull-ups 80 Sit-up Slammers (12/8) @ 2m 80 Burpees 80 Deadlifts (185/123) 80 Calories Biked   For Time Compare to Friday, 22 February 2019 *Equal work. One at a time working.   Flexibility/Mobility: Side Straddle Middle Straddle Pike Stretch   Royal Huddleston...Read More

  General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33) 5 Power cleans (75/53) 4 Power cleans (95/63) 3 Squat cleans (115/78) 2...Read More

    Conditioning: Partner WOD Part 1: 2:00 max calorie row, then 2 rounds of: 12 Piston Devil Presses* (40/25) 20 Toes-2-bar* 12 Synchronized burpees-over-bar   For time (8:00 cap) *Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B...Read More

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 10 Hang power cleans (45/33) 8 Power cleans (65/43) 6 Power cleans (85/53) 4 Power Cleans (95/63)...Read More

Happy President’s Day 2020!   Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Wednesday, 18 April 2018 Instructions: Equal work....Read More

  Conditioning: “Love is in the Air” 4-person Team Buy-in: 400 Double Unders   …rest 1 minutes, then… 40 Overhead Squats (115/73) 60 Ring Dips 80 Kettlebell Swings (97/62) 100 Wall-Ball Shots (25/16) @ (10/9′) 120 Calories Rowed 100 Toes-2-Bar 80 Burpees (Games Standard) 60 Handstand Push-ups 40 Deadlifts (295/195)*   …rest 1 minute, then… Sell-out: 200...Read More