Skill: Partner Row Row 300m 6 alternating rounds   For total time   Conditioning: “Two Ladies and a Dude” Partner style* 4 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 6 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 8 rounds of “Rooster”: 10 Burpees 20 Double Unders...Read More

  Strength: Clean* 5   reps at 70% 3   reps at 80% 1+ reps at 90%   For max reps at 90% *Squat Cleans   Conditioning: “Sumo Wall Jumping” 3 Wall Climbs 9 Kettlebell Sumo Deadlift High-Pull (70/53) 27 Double Unders   10 rounds for time Compare to Monday, 07 January 2013   Mobility:...Read More

  Skill: “Shin Killers” Box Jump 1- rep max height 1-rep max broad jump to box (20/16″)   Conditioning: Row 300m 21 Burpees 12 Double Kettlebell Thrusters (53/35)   3 rounds   …Rest 3 minutes   5 Strict Handstand Push-ups 10 Ground-2-Overhead (95/63) 50 Double Unders   3 rounds   For Time   Mobility: 5...Read More

Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on…   …Rest 5 minutes   Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on…   …Rest 5 minutes   Death by Sit-ups (by 3’s) 3 on...Read More

  Conditioning: Partner WOD “3 Light Lovely Ladies” “Fran” 21-15-9 rep rounds: Thrusters (85/55) Pull-ups   …Rest 3 minutes   “Grace” 30 Clean and Jerks (95/55)   …Rest 3 minutes   “Isabel” 30 Snatches (95/55)     For Total WOD Time (Total time – 6 minutes of rest) Instructions: This is a partner WOD. Do...Read More

  Skill: Handstand Shoulder Stacking Over-stacked, Under-stacked, Stacked   10 rounds (slow) for quality   Conditioning: Partner WOD* 20 Alternating KB Snatches (53/35) 10 Box Overs (30/24″) 200m Row Sprint   6 rounds for time Partners alternate rounds   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side    ...Read More

Holiday Hours: Classes will be 0900 and 1200 only   Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-1-1-1-1   For Max Load   Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83)   For Time   Flexibility: Wrist stretches – 1:00/each direction Handstand Hold with fingers on...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More

  Strength: Back Squats 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%     Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15...Read More

  Conditioning: “Sleep Deprived” Row 1000m …then 21-15-9 rep rounds of: Front Squats (115/73)* Kettlebell Push-ups …then Run 800m   For Time *Bar Starts on the ground. Athlete must clean bar, and then perform front squats. A squat clean is allowed and countable for a rep.   Flexibility: Low Lunge Twist – 1:30/side Lateral Opener...Read More