Friday, 15 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can fail to complete the specified number of thrusters before the start of the next minute.

Compare to Friday, 16 October 2020

 

 

Post results and experiences to comments

Wednesday, 13 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Strength:

Shoulder Press

Every 90 seconds, perform the following sets:

9@25% of your 1-rm shoulder press

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

Conditioning:

As many rounds and reps as possible in 15:00 of the following:

12/10 Calories rowed

9 Wall ball shots (20/14)@(10/9′)

1 Barbell complex* (155/103)

 

For score

*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC.

 

 

Post results and experience to comments

Monday, 11 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

21-15-9-6-3

Overhead squat (95/63)

Handstand push-ups

GHD sit-ups

 

For time

(15:00 cap)

 

Strength:

Back Squat

6 reps @ 30%

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

5 reps @ 80%

5 reps @ 80%

5 reps @ 80%

5 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Saturday, 09 October 2021

Join us TODAY for a FREE class at 0900!

 

Conditioning:

4-person team

Part 1:

For time (8:00 cap):

100 Double unders

80 Sit-ups

60 Box jump overs (20″)

40 Plate-facing burpees

 

…rest 3:00, then…

Part 2:

Team splits into 2 partner groups (PG)*, then…

For total score* (7:00 cap):

40-30-20-10 rep rounds of:

Dumbbell snatches (50/35)

Max calories rowed

*PG1 performs equal work on 40 DB snatches, while PG2 executes max calories on rower. Once PG1 completes 40 snatches, PG’s switch roles. PG2 now performs 40 snatches, while PG1 continues rowing for calories. Repeat this process for 30-20-10 rep rounds. Total score is completed reps and calories added together.

 

…rest 3:00, then…

Part 3:

For score*

Max wall-ball shots (20/14) @ (10/9′) in 6:00

*Equal work NOT required

 

…rest 3:00, then…

Part 4:

Complete as many reps as possible in 5:00 for score*:

5 Pull-ups

5 Push-ups

5 Kettlebell swings (72/53)

5 Calories biked

*Each team member starts at a different station at 3-2-1 go. Only one person at each station at a time. Team rotates in order once each team member has completed their station.

 

 

Post results and experiences to comments

Tuesday, 05 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Conditioning:

As many rounds and reps as possible in 12 minutes of:

10 Shoulder to overhead (125/83)

10 Box jumps (24/20″)

10 Bar facing burpees

 

For score

 

…Rest 10:00, then…

Strength:

Deadlift

30 @ 55% 1-rep max deadlift

2:00 Rest

20 @ 65%

2:00 Rest

10 @ 75%

 

For time

 

 

Post results and experience to comments

 

Wednesday, 29 September 2021

Conditioning:

As many rounds and reps as possible in 8 minutes of:

10 Overhead squats (95/63)

10 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 6 minutes of:

8 Overhead squats (115/73)

8 Toes to bar

…Rest 2:00 then…

As many rounds and reps as possible in 4 minutes of:

6 Overhead squats (135/93)

6 Toes to bar

 

For total score

 

 

Post results and experience to comments

Monday, 27 September 2021

Conditioning:

As many rounds and reps as possible in 20:00 of:

1 Wall walk

1 Cluster (155/103)*

 

For score

*Add 1 rep to each exercise each round

 

Accessory Work:

0:20 Hollow hold

0:20 Hollow rock

0:20 Half tacos

1:00 Rest

 

3 Sets for quality

 

 

Post results and experience to comments

Wednesday, 22 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (115/73)

Even  minutes: 0:30 Max chest to bar pullups

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (75/53))

Even  minutes: 0:30 Max chin over bar pullups

 

For score

 

Accessory:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.

 

 

Post results and experience to comments

Friday, 17 September 2021

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (275/183)

Even minutes: 0:30 Max bar facing burpees

 

For score

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (225/153)

Even minutes: 0:30 Max burpees

 

For score

…Rest 5:00 then…

Form a team of 3 then…

2 team members run 400m holding rope while 1 team member rows for max calories.  When those 2 team members return, rower switches out and 2 team members run another 400m while remaining team member continues rowing for max calories.  Each member is to row once and run twice.

 

For time and max calories

 

 

Post results and experience to comments

Wednesday, 08 September 2021

Join us today for a FREE class! There are progressions/modifications for everyone’s ability.

 

Conditioning:

On an 8:00 clock…

3 Rope climbs (12′)

6 Double dumbbell clusters (2x 50/35)

3 rounds then…

Max calories biked in remaining time

 

…Rest 2:00 min…

 

On an 8:00 clock…

10 Box jumps (30/24”)

10 Push-ups

3 rounds then…

Max calories rowed in remaining time

 

…Rest 2:00 then…

 

On an 8:00 clock…

8 V-ups

16 Kettlebell swings (72/53)

3 rounds then…

Max double-unders in remaining time

 

For total score of calories and double unders

 

 

Post results and experience to comments

Saturday, 04 September 2021

Join us this Monday at 0930 for a Labor Day WOD!

This will be the only class time on Monday.

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(10:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Compare to Wednesday, 01 July 2020

 

 

Post results and experience to comments

WOD’s courtesy of Battle at the Base 2020 competition

Wednesday, 01 September 2021

Conditioning:

21-15-9 Rep rounds of:

Shoulder press (95/63)

Chest-to-bar pull-ups

 

For time

 

Accessory:

12 Single Leg Kettlebell Crossover Deadlifts (6/6)

2:00 Rest

 

3 Sets for quality

*Each set can be building based on feel or same weight throughout all sets

 

 

Post results and experience to comments

Monday, 30 August 2021

New gym mats!
Thank you to all our MPers who came out to help!

 

Conditioning:

“DT”

12 Deadlifts (155/103)

9 Hang power cleans

6 Push jerks

 

5 Rounds for time

 

Core Accessory:

0:20 Low plank

0:10 Rest

4 rounds

 

0:20 Hollow hold

0:10 Rest

4 rounds

 

 

Post results and experience to comments

Friday, 27 August 2021

First step towards installing the shower rooms!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 31 January 2020

 

Strength:

Thruster

7 @ 25% 1RM

5 @ 40%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90%

1 @ 92.5%

1 @ 95%

1 @ 97.5%

 

For quality of lifts

 

 

Post results and experience to comments