Core work: Partner assisted plank holds 45 second weighted plank hold (45/35) 15 second transition   8 rounds Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.   Endurance: Bike 600m Rest 1:00 Bike 1000m Rest 2:00 Bike 2100m Rest 3:00 Bike 4200m  ...Read More

  Strength: Take 8:00 to work up to a heavy/max: 3-rep max Shoulder press   rest 2:00, then… Conditioning: Complete as many rounds and reps as possible in 15:00 of: 250m Row 20 Squats 15 Sit-ups 10 Push-ups 5 Pull-ups   For score   rest 4:00, then… Strength: Take 8:00 to work up to a...Read More

  Conditioning: 15 Calories Rowed 12 Sit-up Slammers (12/8) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean from floor, and place on back.   Strength: Overhead Squat 1-rep max Compare to Wednesday, 30 May 2018     Post results and experiences to...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: 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 Friday, 06 July 2018   Flexibility/Mobility: Spine Smash...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups* 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/8 Calories Biked   For Score *Alternate exercises   Strength: Thruster 1-rep max Compare to Monday, 09 July 2018   Flexibility/Mobility: Couch Stretch Supine Shoulder...Read More

Reminder, no 0630 class Tuesday.   Conditioning: 12/10 Calories biked 25 Double unders 5 Burpees Rest 1:00   5 rounds for time   Strength: Back squats 5 reps @ 65% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80%   For quality     Post results and experiences to commentsRead More

  Conditioning: MPCF Board WOD “Crippler” 400m Walking Lunges   For Time Compare to Tuesday, 16 December 2014   Flexibility/Mobility: Saddle Stretch Quad Smash Overhead with External Rotation Bias Hip Capsule   Royal Huddleston Burpee Challenge: Day 95     Post results and experiences to commentsRead More

  Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 11 August 2014   Strength: Shoulder Press 7-7-7   For max load   Royal Huddleston Burpee Challenge: Day 93     Post results and experiences to commentsRead More

Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left.   Conditioning: 3 rounds of: 20 Double Unders 3 Clean and Jerks (185/123) 6 Sit-ups Slammers (20/14) 12 Barbell Push-ups* Rest 1:00†   …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12...Read More