Friday, 08 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Conditioning:

Partner WOD, equal work required

1500m Row

40 Single arm dumbbell thrusters (50/35)

20 Burpees over rower

 

For time

(10:00 cap)

 

…Rest 5:00 then…

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

 

Post results and experience to comments

Wednesday, 29 September 2021

Conditioning:

As many rounds and reps as possible in 8 minutes of:

10 Overhead squats (95/63)

10 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 6 minutes of:

8 Overhead squats (115/73)

8 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 4 minutes of:

6 Overhead squats (135/93)

6 Toes to bar

 

For total score

 

 

Post results and experience to comments

Wednesday, 22 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (115/73)

Even  minutes: 0:30 Max chest to bar pullups

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (75/53))

Even  minutes: 0:30 Max chin over bar pullups

 

For score

 

Accessory:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.

 

 

Post results and experience to comments

Monday, 20 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of*

8 Calories rowed

8 Burpee box overs (20″)

8 Calories biked

8 Alternating dumbbell snatches (75/50)

 

For score

*Partners alternate complete rounds

 

…Rest 3:00 then…

 

As many rounds and reps as possible in 10 minutes of

40 Wall-ball shots (25/16)@(10/9′)

30 Kettlebell swings (62/45)

20 D-ball cleans (100/80)

 

For score, equal work

 

…Rest 3:00 then…

5:00 Partner max calories on ski erg or assault bike

 

For score, equal work

 

 

Post results and experience in comments

Friday, 17 September 2021

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (275/183)

Even minutes: 0:30 Max bar facing burpees

 

For score

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (225/153)

Even minutes: 0:30 Max burpees

 

For score

…Rest 5:00 then…

Form a team of 3 then…

2 team members run 400m holding rope while 1 team member rows for max calories.  When those 2 team members return, rower switches out and 2 team members run another 400m while remaining team member continues rowing for max calories.  Each member is to row once and run twice.

 

For time and max calories

 

 

Post results and experience to comments

Wednesday,15 September 2021

 

Conditioning:

As many rounds and reps as possible in 9:00 of:

10 Back extensions

15 Kettlebell goblet squats (53/35)

20 Butterfly abmat sit-ups

25′ Handstand walk

30 Double-unders

 

For total score

…Rest and warm up back squats in 15:00 then…

 

Strength:

Back squat

6 reps at 65% of 1-rm every minute on the minute for 8 minutes

 

For quality

 

 

Post results and experience to comments

Saturday, 04 September 2021

Join us this Monday at 0930 for a Labor Day WOD!

This will be the only class time on Monday.

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(10:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Compare to Wednesday, 01 July 2020

 

 

Post results and experience to comments

WOD’s courtesy of Battle at the Base 2020 competition

Wednesday, 01 September 2021

Conditioning:

21-15-9 Rep rounds of:

Shoulder press (95/63)

Chest-to-bar pull-ups

 

For time

 

Accessory:

12 Single Leg Kettlebell Crossover Deadlifts (6/6)

2:00 Rest

 

3 Sets for quality

*Each set can be building based on feel or same weight throughout all sets

 

 

Post results and experience to comments

Monday, 30 August 2021

New gym mats!
Thank you to all our MPers who came out to help!

 

Conditioning:

“DT”

12 Deadlifts (155/103)

9 Hang power cleans

6 Push jerks

 

5 Rounds for time

 

Core Accessory:

0:20 Low plank

0:10 Rest

4 rounds

 

0:20 Hollow hold

0:10 Rest

4 rounds

 

 

Post results and experience to comments

Friday, 27 August 2021

First step towards installing the shower rooms!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 31 January 2020

 

Strength:

Thruster

7 @ 25% 1RM

5 @ 40%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90%

1 @ 92.5%

1 @ 95%

1 @ 97.5%

 

For quality of lifts

 

 

Post results and experience to comments

 

Tuesday, 24 August 2021

Join us this Wednesday for a FREE class!

Endurance:

“6 Minute Bike Test”

6:00 Bike for total calories

 

For score

Compare to Tuesday, 06 April 2021

Conditioning:

“Scott Panchik”

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs (24/20)

1 Rope climb (12′) after each round

 

For time (15:00 cap)

 

 

Post results and experience to comments

Friday, 20 August 2021

Join us Wednesday, 25 August for a FREE class!

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 14 minutes of:

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

Similar to Friday, 30 April 2021

 

Strength:

Clean High Pull

3 @ 25% 1RM

3 @ 40%

3 @ 55%

2 @ 65%

2 @ 75%

2 @ 85%

1 @ 95%

1 @ 100%

1 @ 105%

1 @ 110%

 

For quality

 

 

Post results and experiences to comments

Tuesday, 10 August 2021

 

Conditioning:

Pick two of the three, rest 10:00 between

Option 1:

MPCF Board WOD:

Max reps rope climbs (12′) in 2:00

 

For score

 

Option 2:

MPCF Board WOD:

Max unbroken WB shots (20/14)@(10/9′)

 

For score

 

Option 3:

As many reps as possible in 7 minutes of*:

1 Strict pull-up

1 Wall-ball shot (25/20)@(10/9′)

 

For total reps

*Add one rep of each exercise each round

 

 

Post choices, results, and experiences to comments

Wednesday, 04 August 2021

Skill:

10 Banded good-mornings

10 Monster walk (each direction)

10 Inch-worm pushups

10 Barbell Z-press

 

2 Rounds for quality

Conditioning:

MPCF Board WOD

“Randy”

75 Power Snatches (75/53)

For time

Compare to Wednesday, 13 March 2019