Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 24 September 2014   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side...Read More

  Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20)   For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously...Read More

A little Saturday post-WOD fun. Strength/Skills: Snatch Positions @ 45% 3-3-3 @ 2″ Drop 3-3-3 @ 4″ 3-3-3 @ 6″ 3-3-3 @ Full SQ   For Quality   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until...Read More

There will be a group meeting at 0750 at the north end of the LaFortune golf course parking lot to run a 5K. All MP’ers are welcome to join. 0900 class will met as usual.   Conditioning: “Grin and Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double...Read More

Two little kids playing on the playground.   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Monday, 09 February 2015   Strength: Ground-to-Overhead-to-3 rep Overhead Squat   Weight is to be taken from the ground, put overhead any way, and then perform 3 reps...Read More

  Skills and Drills: Fast Elbows Snatch Balance CFE running drills   For Quality   Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols...Read More

  Strength: Front Squats 5  reps  @ 65% 3  reps  @ 75% 1+ reps @ 85%   For max reps at 85%   Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups*   6 Deadlifts...Read More

Grant’s bachelor golf outing. Fun times! The 0630 and 0845 classes are cancelled for Monday only. Sorry for any inconvenience.    Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders   For Time (20-minute cap) Compare to Monday, 22 September 2014   Strength:...Read More

  Conditioning: 4-person Team WOD Part 1: Row 1600m   Part 2: 2 rounds of: 40 Pull-ups 40 Dumbbell Snatches (50/25) 60 Box Jumps (24/20″) 80 Kettlebell Swings (53/35) 60 Wall-Ball Shots (14/10) @ (10′) 40 Hand-Release Push-ups 40 Toes-2-Bar   Parts 1, 2, & 3 for total time 17:00 Cap Equal work, one team...Read More

  Conditioning: MPCF Board WOD “MP” 15 Burpees 30 Squats 45 Unanchored Sit-ups Run 600m   5 rounds for time   Mobility: Quad Smash – 1:30/side Anterior Compartment Smash – 1:30/side T-spine Smash – 2:00 Olympic Wall Squat – 2:00     Post time and experiences to commentsRead More