Conditioning: MPCF Board WOD “1-mile run”   For time   Strength: Hang Power Clean 5 @ 25% 1RM 5 @ 35% 4 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality under load  ...Read More

No 0845 class this Monday. Sorry for any inconvenience.   Conditioning: “Grettel” 3 Clean and Jerks (135/93) 3 Burpees-over-bar   10 Rounds for time Strength: Deadlift 10-9-8-7-6-5-4-3-2-1 at 60% of 1rm deadlift For time* *All sets must be unbroken, connected reps.  Athlete must drop and reset after each set.     Post results and experience...Read More

Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score   Skill: Turkish Get-up 4 set of 10 (5 each...Read More

Conditioning: “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Wednesday, 30 January 2019   Strength: Deadlift 7 @ 40% of 1-rm deadlift 9 @ 50% 11 @ 60% 9 @ 70% 7 @ 80%   For quality and load, goal is to connect all reps and maintain proper form  ...Read More

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Conditioning: MPCF Board WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′)   For Time Compare to Wednesday, 16 January 2019   Skill: Strict Pull-ups 5 reps...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Ring muscle-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) (no more than 30% 1-rep) 10/8 Calories Biked   For Score *Alternate exercises   Strength: Thruster 1-rep max Compare to Friday, 24 July 2020  ...Read More

“Friend Friday” is THIS Friday, May 7th! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday,...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 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)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Wednesday, 26 August...Read More

Solving world problems between metcons 🙂 Conditioning: 12/9 Calories bike 12m Handstand walk 12 Kettlebell goblet squats (72/53) 12 GHD sit-ups   3 rounds for time   Strength: Back Squat 1-rep max Compare to Wednesday, 19 August 2020     Post results and experience to commentsRead More

Conditioning: 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   Strength/Skill Work: At 70% of your 1-rm clean, perform the following: 1 Lift off to a 2 sec pause above knee 1 Lift off to...Read More