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 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep...Read More

  Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 14 Double Unders   3 rounds for quality     Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Mobility: Hip Capsule Stretch – 2:30/side T-Spine Smash...Read More

Regular class time has been changed to 0800. Open gym is still at 1000. Option 1 will meet at the Memorial High School track at 0700. Options 2-4 will meet at the track at 0800.   MPCF presents: “5th annual Burpee Mile”   Option 1: Individual Complete 1 mile of Burpee Broad Jumps   Option...Read More

Bob Morgan throwing the first pitch at last nights game. “STRRRRIKE!”   “Three’s Company”   WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm...Read More

  Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 30 December 2013     Flexibility: Low Lunge Twist – 2:00/side...Read More

  Skill: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand   For Quality     Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100...Read More

  Skill: Handstand Hold 6 x 30 second Hold Overhead with External Rotation Bias for 30 seconds in between sets   For Quality     Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50...Read More

  Strength: Sumo Deadlift 4-4-4-4-4   For max load     Conditioning:   “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183)   For Time Compare to Wednesday, 21 August 2013     Flexibility: 20 Side Leg Swings – each side...Read More

  Strength: Back Pause Squats 4-4-4-4 @ 65% 1RM   For Quality     Conditioning: 50 Knees-2-Elbows 50 Thrusters (45/33) 50 Double Under 50 Kettlebell Snatches (53/35) 50 Overhead Squats (45/33) 50 Sumo Deadlift High-Pull (45/33) 50 Burpees   For Time     Mobility: 15 Sit-ups to Pike Couch Stretch – 2:00 per leg Side...Read More

    “Crazy Train” (updated)   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight: (95/65) Masters 55+: (75/53)    ...Read More