Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Friday, 20 May 2016 *Add one rep to each exercise each round. Partners alternate exercises.   Strength: Back Squats 3-rep max   Mobility: Quad Smash – 1:30/side...Read More

Happy Birthday Katie! Welcome to the top of the first hill! 🙂   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′   Conditioning: “KPOP” Complete as many rounds and reps as possible in 6 minutes of: 9 Clean-2-Overhead (135/93) 9 Bar-Over-Burpees 69 Single Unders  ...Read More

  Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′   For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed.   Strength: Power Snatch 3-3-3-3...Read More

  Skill/CFE: Partner up, and perform: 2100m Row Rotate every 150m   For Time   Conditioning: “Holy Thrusters Batman!” Run 400m Max Rep Thrusters (115/75)* …repeat couplet until 100 Thrusters have been performed   For Time *”Max Rep” is defined as any pause in the standing front rack, or any dropping of the bar out...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Run is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Monday, 23 November 2015...Read More

Great Memorial Day WOD with the MP-Vertical family!   Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees   For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes.   Strength: Back Squats 5   reps @ 65% 1RM...Read More

Pinky competing with her team at #bricktownthrowdown last weekend!   Strength: Sumo Deadlift 3-rep max   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed   For Score   Burpee Challenge: Day 109   Mobility: Pick any 3 stretches...Read More

  Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35)   For Score *Burpees can be substituted   Strength: Shoulder Press 1-rep max   Compare to Wednesday, 11 November 2015   Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees   5 rounds for time   Burpee...Read More

I just love this pic of the new couple.   Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate, then… “Lucky 7” Complete as many rounds as possible in 21 minutes of: 49...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Saturday, 23 May 2015 *Add one rep to each exercise each round. Partners alternate exercises.   Burpee Challenge: Day 104   Mobility: Quad Smash – 1:30/side Overhead...Read More