Conditioning: Pick a MPCF Board WOD “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!   For Time Compare to Monday, 11 March 2013   OR… “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats...Read More

  Skill: Max rep Burpees in 1:00   Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load   Conditioning: Perform 4 rounds for time of: 15/12 Calories Bike One-arm/one-leg plank hold for 30 seconds* 15/12 Calories Rowed One-arm/one-leg plank hold for...Read More

No 0630 class this Tuesday. All other classes normal.   Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 20/15 Calories Biked 15 Ring Dips 10 Dumbbell Turkish Get-ups (50/35) (5 each side)   For Score Compare to Wednesday, 29 November 2017   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment...Read More

Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes   Flexibility: Spine Smash – 2:00 Couch Stretch – 1:30/side Pike Stretch – 2:00     Post meters and experiences to commentsRead More

  Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Weighted Pull-ups (30/20) 10 Goblet Squats (97/62) 15/12 Calories Biked 20m Handstand Walk …then 30 Burpee sell-out   For Time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization –...Read More

Conditioning: MPCF Board WOD “Kelly” Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20/14) @ (10/9′)   5 rounds for time Compare to Wednesday, 26 September 2012   Flexibility/Mobility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post time and experience to commentsRead More

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups   For Score   Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 02 July 2018   Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross – 1:30/side Couch Stretch...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12-minutes of: 4 Strict Pull-ups 10/8 Calories Rowed 8 Alternating Pistols 10/8 Calories Biked 12 Sit-ups   For Score *Partner alternate exercises   …Rest 8 minutes… Complete as many rounds* and reps as possible in 10 minutes of: 100m Row 5 Front Squats...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

Classes Friday are at 0630, 0830 and 1200   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)  ...Read More