Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule. Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High...Read More
Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule. Conditioning: 200m Run 80 Sit-ups Slammers (12/8) @ 2m 300m Row 30 Fat Bar Deadlifts (220/150) 1000m Bike 50 Plate-facing Burpees 500m Row 30 Overhead Squats (115/75) 600m Bike 80 Double Unders 200m...Read More
Wednesday class will ONLY be at 0900. Conditioning: “Merry, Merry Christmas” 3-person Team Part 1a: 7 Worm Push-ups* …then perform remainder of 5:00 AMRAP** of: 20 Front Squats (135/93) 30 Pull-ups 40 Alternating Dumbbell Snatches (50/35) 50 Wall-Ball Shots (25/16) @ (10/9′) Part 1b: Max Calories Rowed in 5:00 2 rounds for score -On round...Read More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Partner WOD 24-20-16-12-8 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Swings (72/53) Alternating Partner Pistols Calories Rowed For Time (15:00 cap) *Equal work required Strength: MPCF Board WOD Max load for 1...Read More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar 5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the...Read More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Pick a MPCF Board WOD Which ever you picked 2 weeks ago, do the opposite this week! “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!...Read More
Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9’) For Time Compare to Saturday, 16 December 2017 Flexibility/Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More
Skill: Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00 Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load Or, if caught up: Overhead Squat 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps...Read More
