Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball) 3 rounds for time *Ball Cleans are squat cleans. Compare to Tuesday, 16 August 2016 ...Read More
There will be no 0845 class Monday. All other classes are normal sorry for any inconvenience. Conditioning: “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m 4 rounds for time Compare to Wednesday, 26 October 2016 Strength: Front Squats 5 reps @ 65% 3 ...Read More
Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015 …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00...Read More
Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on… …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders 5 rounds for time Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30...Read More
Strength: Every minute on the minute for 12 minutes perform on cycle of: 1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean* *dropping and resetting between pulls is allowed For Quality Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63) For Time Perform 10 GHD/1 OHS,...Read More
Conditioning: “Rogue at the Redlands” 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar 3 rounds for time Compare to Tuesday, 25 October 2016 Strength: Jerk Start at 25% 1RM Clean and Jerk, perform 2 Jerk, and then increase load by 10% each set for the first...Read More
Conditioning: Row 500m Rest 1 minute Row 1000m Rest 2 minutes Row 1500m Rest 3 minutes Row 2000m For Time …Or… Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600m For Time Skill or Strength: Pick a few weaknesses from the Athletic...Read More
Congrats to MP Alpha, winning 1st Place in the Masters’s Division! Conditioning: 15-12-9 rep rounds of: Power Snatches (115/75) Bar Muscle-ups For Time …rest 5:00, then… 200m Run 100 Double Unders 50 Sit-ups 25 Calories Biked For Time Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit –...Read More
Strong work MP Bravo! Conditioning: Run 400m 25 Thrusters (95/63) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m For Time Similar to Monday, 12 October 2015 Strength: Deadlift 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max reps at 85% ...Read More
