Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold   For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.   Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More

  Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds   3 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time Compare to Tuesday, 19 June 2018   Mobility: Pick any 3 mobilities from the MWOD posters...Read More

  Endurance: 200m Sprint Rest 1 minute   8 rounds for total sprint time   Metabolic Conditioning: Tabata* Triplet Overhead stationary lunges (55/45) Rest 1:10 Slammers (12/8) Rest 1:10 Alternating dumbbell snatches (50/35)   For total score *Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds...Read More

Reminder, no 0630 class Tuesday.   Conditioning: 12/10 Calories biked 25 Double unders 5 Burpees Rest 1:00   5 rounds for time   Strength: Back squats 5 reps @ 65% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80%   For quality     Post results and experiences to commentsRead More

No 0630 class on Tuesday. Sorry for any inconvenience.   CFE/Conditioning: Max meters rowed, biked, or combination of in 40-minutes Solo or Partner   For total meters Compare to Tuesday, 13 November 2018   Mobility: Couch Stretch Sink Mobilization Hip Capsule Stretch   Royal Huddleston Burpee Challenge: Day 87     Post time, skills, and experiences...Read More

Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left.   Conditioning: 3 rounds of: 20 Double Unders 3 Clean and Jerks (185/123) 6 Sit-ups Slammers (20/14) 12 Barbell Push-ups* Rest 1:00†   …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12...Read More

NEW Gear! Place orders now!!   CFE: 30 seconds max calories biked 30 seconds hollow hold Rest 1:00 30 seconds max calories rowed 30 seconds low plank hold Rest 1:00   3 rounds for total calories   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9...Read More

  CFE: 800m run sprint Rest 4:00 1000m row sprint Rest 3:00 400m run sprint Rest 2:00 500m row sprint   For total sprint time All sprints are ALL OUT efforts   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 1 Ring Dips* 2 Grasshoppers* 3 Double Unders*   For...Read More

  Endurance: 600m Sprint* Rest 3:00 3 rounds for time *If you have a vest (20/14), wear it   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand push-ups 7 Burpees 9 GHD sit-ups   For score   Mobility: Quad smash Pike stretch Reclined spinal twist   Royal Huddleston...Read More

Gene, currently sitting in 2nd place in his age group…WORLDWIDE! Strong work Geno!!   Endurance: 200m Hill Sprint Rest 3:00 4 rounds for total sprint time   Conditioning: Perform 3 rounds of: 20 Burpee box overs (30/24″) 10 D-ball cleans (100/80) For time   Flexibility: Half straddle Pike Butterfly     Post results and experiences...Read More