WOD 1: “Rogue at the Redlands” 12:00 time cap   3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   …then with remaining time, perform as many Muscle-ups as possible   …Rest 4 minutes   WOD 2: 1500m Blind* Row For Time   *Blind:...Read More

  Partner WOD “Go For It!”   Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″)   Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes Rest 1 minute   Complete as many rounds as possible in...Read More

  Strength WOD: Deadlift (25 minute time cap) 1-rep max   Compare to Wednesday, 21 August 2013     Conditioning WOD: “The Real One” Complete as many rounds as possible in 15 minutes of: 1 Muscle-up 6 Squats 7 T-push-ups 2 Thrusters (135/95)   For Score     Post completed rounds and extra reps to...Read More

  “A Slice of Awesomeness”   Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Slammers (12/8) Down/Up Planks Back Squats (155/103) Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3 rounds for score     Post score to commentsRead More

  Strength WOD: Clean (15 minute cap) Warm-up 10, 8, 6 gradually increasing weight, then 5 reps @ 40% 1 RM 5 reps @ 50% 1 RM 5 reps @ 60% 1 RM      Conditioning WOD:   “Love Hurts”   Complete as many rounds as possible in 10 minutes of: 5 Power Cleans to...Read More

Reminder: Competitor’s Class starts Thursday at 1730-1900.     “Admit it…you love this!”   Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9...Read More

Labor Day plans, Monday 02 September, meet at 71st and Riverside at 0900 for relays and Hooverball.   Strength WOD: Perform the following for quality (20 minute cap): Deadlift  Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 @ 80% 1RM     Conditioning WOD: 15 Straight-leg...Read More

Bring a Friend WOD All exercises are team totals. Equal work required. One partner work while other rest.   “Friends in low places”   As partner groups, complete as many rounds as possible in 10 minutes of: 20 Burpees 200 meter shuttle runs x 4 40 Singles   …rest 5 minutes   As partner groups,...Read More

“Two Is Better Than One”   WOD 1 Complete as many rounds as possible in 13 minutes of: 300m run 30 Kettle-bell Swings (53/35) 200m row 20 Knees-to-Elbows/Toes-to-Bar     …rest 5 minutes   WOD 2 10-9-8-7-6-5-4-3-2-1 reps of: Handstand Push-ups 1-2-3-4-5-6-7-8-9-10 reps of: Goblet Squats (53/35)   For Time   Post rounds and reps...Read More

 Joey: MPCF wishes you the very best in Atlanta! You will be missed!   “The Devil Went Down to Georgia”   As many rounds as possible in 15 minutes of:   5 Dead-hang Toes-to-Bar* 10m Burpee Broad Jumps 15 Wall-Ball Shots (20/14) @ (10/9′)   *no swinging, legs straight, slow & controlled   Rest 5...Read More