Had a great time with friends at “Bring a Friend WOD”! Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans...Read More
Friday is “Bring a Friend”. Bring that friend you have been trying to get started. Conditioning: Partner WOD “Friends and Family” (revised) As partner groups, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More
Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. Conditioning: In support of my good buddy, Happy 41st Birthday Doug! “DECKER” D* – 1 Round of ‘Diane’ 21 Deadlifts (225/155#) 21 HSPU E – 1 Round of ‘Eva’ 800m Run/30 KB Swings...Read More
Skill/Conditioning: Partner WOD Row 1000m* For Time …rest 4 minutes, during rest, perform 10 partner switches off and on the rower. Focusing on smooth transition with loosening the straps, reaction of the seat, etc.. Row 1000m* For Time *Equal work required Strength: Front Squat 5 reps @ 50% 1RM 4...Read More
Conditioning: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows 7 rounds for time Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Post time and experiences to commentsRead More
Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute 3 rounds for score *45 seconds of work, 15 seconds...Read More
New shirts are in!!! Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups 3 rounds for time Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* Rest 1 minutes 3 rounds for quality *Try to increase weight each round. Mobility:...Read More
Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips For Score Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back...Read More
Car decals are in! Strength: Split Jerks 3-3-3-3-3* For max load & quality of getting under the bar *Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead. Conditioning: Complete...Read More
