Friday, 14 May 2021

 

Conditioning:

“30 more days!”

30 Hand-release Push-ups

30 Kettlebell Swings (70/53)

30 Slammers (12/8)

30 Calories Rowed

30 Burpees

30 Overhead Squats (75/53)

30 Double Unders

…Rest 3:00, then…

Run 600m

 

For Time

Compare to Monday, 05 November 2018

 

Skill:

0:30 Low plank hold

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

4 Sets

 

 

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Wednesday, 12 May 2021

 

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

 

 

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Friday, 07 May 2021

“Friend Friday” is here! Join us to honor this Hero.

Conditioning:

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

“Zachary Tellier”

10 Burpees

 

10 Burpees

25 Push-ups

 

10 Burpees

25 Push-ups

50 Lunges

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

150 Squats

 

For time

Compare to Friday, 05 July 2019

 

 

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Wednesday, 05 May 2021

“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, 05 June 2019

 

 

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Friday, 30 April 2021

 

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 2020

 

 

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Monday, 26 April 2021

Skill:

0:30 Hollow hold into 10 hollow rocks

1:00 Rest

0:30 Arch hold into 10 arch rocks

1:00 Rest

20 Hollow/arch swings on bar

 

3 Sets for quality

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (155/103)

4 Burpees-over-bar

4 Box jumps (30/24″)

 

For score

 

 

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Friday, 23 April 2021

Conditioning:

MPCF Board WODs:

Max reps rope climbs (12′) in 2:00

 

For score

 

…rest 7:00 then…

Max unbroken WB shots (20/14)@(10/9′)

 

For score

 

Strength:

At 60-65% 1-rep max clean & jerk, perform the following:

1 Push press

1 Push jerk

1 Split Jerk

 

5 Sets for quality of lifts

 

 

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Monday, 19 April 2021

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 a 2 sec pause at “drop” position

1 Power clean

1 Clean

 

5-7 sets for quality

 

 

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Saturday, 17 April 2021

 

Conditioning:

In 3-minutes perform:

25 Double-unders

21 Bar over burpees

Max rep deadlifts (135/93)

 

…rest 3 min then…

In 3-minutes perform:

25 Double-unders

18 Bar over burpees

Max rep deadlifts (185/123)

 

…rest 3 min then…

In 3-minutes perform:

25 Double-unders

15 Bar over burpees

Max rep deadlifts (225/153)

 

…rest 3 min then…

In 3-minutes perform:

25 Double-unders

12 Bar over burpees

Max rep deadlifts (275/183)

 

…rest 3 min then…

In 3-minutes perform:

25 Double-unders

9 Bar over burpees

Max rep deadlifts (315/203)

 

For score*

*Score is reps deadlifts

 

 

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Wednesday, 14 April 2021

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 19 October 2020

 

Skill:

1:00 Max reps barbell Z-press (45/33)

2:00 Rest

 

3 sets for max reps

 

 

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Friday, 09 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD:

As many rounds and reps as possible in 12 minutes of the following:

20 Calories biked

30 Grasshoppers

40 Weighted OH walking lunges (45/35)

30 Toes to bar

20 Tire flips (210/155)

 

For score, equal work required

 

Strength:

Every 2 minutes on the minute, 1 rep of the following complex*:

1 Power snatch+1 hang power snatch+1 overhead squat

*start at 25% of your 1-rep max snatch, add 10% every 2 minutes

 

For load and quality of lifts

 

 

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Monday, 05 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Conditioning:

As many rounds as possible in 25 minutes of:

200m Run

1 Round of Cindy*

 

For total score

* After every run, add one round of Cindy.  Cindy is 5 pull-ups, 10 push-ups, and 15 squats.

I.E.: Run 200, 1 rnd Cindy; run 200, 2 rnds Cindy; Run 200, 3 rnds Cindy; continue this pattern until cap

 

 

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Saturday, 03 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Conditioning:

Buy-in:

1000m Row

For time

 

…rest 5 minutes, then…

24 Wall-ball shots (20/14) @ (10/9′)

16 Barbell push-ups

8 Overhead squats (135/93)*

Rest 1:00

3 rounds for time

*no racks, must be taken from the ground

 

…rest 5 minutes, then…

Sell-out:

1000m Bike

For time

 

 

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Friday, 02 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is here!!

Conditioning:

3-person team WOD, equal work*

 

9 Rope climbs (12′)

45 Calories ski erg

45 Double dumbbell thrusters (50/35)

60 Calories biked

60 Sit-up slammers (14/12)

75 Calories rowed

150m Kettlebell farmers carry (97/62)

 

For time and score of total burpees

*While one teammate works, other two teammates are performing alternating burpees

 

 

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