General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m Endurance: Row 400m Rest 3-5 minutes 5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including...Read More
Flashback to 2014! Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 10 Toes-2-Bar 20 Calories biked 30-ft Handstand Walking* 20 Alternating Pistols 10 Plate push-ups* For Score *Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a...Read More
Conditioning: “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′) Time with Helen: Run 400m 21 Kettlebell swings (53/35) 12 Pull-ups Time...Read More
Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run For Time Compare to Wednesday, 25 July 2018 Or… MPCF Board WOD 5K Row For time Compare to Friday, 18 December 2015 Or… 15K Bike For time Or… 5K Ski Erg For time Post results and...Read More
Conditioning: Perform 1-minute at each station* for max calories or reps of: Ski Erg Alternating Pistols Row Ring Dips Bike Sit-ups Rest 1:30 4 rounds for total calories & reps *15 seconds between stations to rotate Post results and experiences to commentsRead More
Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂 KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s...Read More
Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings Skill: 200m Row* For...Read More
Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. Click here to read the bio for Patrolman Christopher Mark Goodell General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m...Read More
Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m Endurance: As many calories as possible in 35-minutes of: Bike, Rower, and Ski Erg* ...Read More
