Conditioning: Partner WOD 800m Farmers walk (53/35) 100 Squats/Plank hold 90 Pull-ups/Superman hold 80 Sit-ups/Wall sit hold 70 Burpees/Static hang 60 Ground-to-overhead (95/63)/Handstand hold 50 Deadlifts (225/153)/Hollow hold 400m Farmers walk (53/35) For time Instructions: Both partners perform the Farmers walk simultaneously, carrying a kb or db in each hand. The rep counts...Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Monday, 25 June 2018 Flexibility/Mobility: Spine Smash Reclined Spinal Twist Hamstring Floss Post score, max load, and...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
Happy birthday Norka! Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters Description: All numbered ♥‘s, add a zero to the...Read More
Strength & Conditioning: “One way, the other way” 1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 rep rounds* of: Power clean (135/93) 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds* of: Bar-over-burpees For time *Perform 1 power clean and 10 burpees: then 2 power cleans and 9 burpees: and so on. Royal Huddleston Burpee Challenge: Day 121 Post results and experiences to...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 Compare to Tuesday, 19 June 2018 Mobility: Pick any 3 mobilities from the MWOD posters...Read More
Monday’s WOD will be at the Memorial High School track at 0900 only. Conditioning: Partner WOD “Memorial at Memorial” 400m Run* 20 Wall-ball volleyball throws (20/16/14) Alternating burpee broad jumps* Sprint* 20 Wall-ball sit-up throws (20/16/14) 20 Push-ups w/ clap 4 rounds …then… Run bleachers on both side of stadium. For time...Read More
Monday’s WOD will be at the Memorial High School track at 0900. Conditioning: MPCF Hero Board WOD “Michael” Run 800m 50 Back Extensions 50 Sit-ups 3 rounds for time Compare to Monday, 04 October 2010 Post results and experiences to commentsRead More
