Skill: Handstand Hold 5 x 30 seconds Perform 50 Speed Skips after each hold   For Quality     Conditioning: 21-15-9 rep rounds of: Kettlebell Swings (70/53) Handstand Push-ups Burpees Run 200m   For Time     Flexibility: Hold Couch Stretch, 2:00/leg Hold right leg split, 2:00 Hold left leg split, 2:00 Hold Couch...Read More

  Strength: Hang Clean to 3 Front Squats   For Max Load     Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 5 Hand-Release Push-ups 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Box Overs (24/20″)  ...Read More

Congratulations to 4-time Games Champion Rich Froning, and Camille Leblanc-Bazinet for winning the titles “Fittest Man” and “Fittest Woman” on Earth! Strong Work!   Skill: 10 Pause Overhead Squats (45/33) 50 Double Unders Rest 2:00   3 rounds for quality     Conditioning: 2K Row   For Time     Flexibility: 2 rounds: 10 Sit-up to...Read More

  Skill: Max Hold L-sit   For Time     Conditioning: “Chelsea” Every minute on the minute for 30 minutes*: 5 Pull-ups 10 Push-ups 15 Squats   For Score *On the last minute, if you successfully make 30 rounds, perform as many rounds as possible     Flexibility: Hold middle splits for 2 minutes 20...Read More

    Skill Test: Max Vertical Jump* *a one-step take off is allowed   For Max Height     Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time     Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack –...Read More

  Skill Test: Max Rep Push-ups Max Rep V-ups   For Max Rep and Quality     Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time     Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to...Read More

  Conditioning: 5-10-15-20-15-10-5 rep rds of: Wall-Ball Push-ups Box Overs (24/20″) GHD Sit-ups   For Time     Strength: Pick one: Deadlift or Overhead Squat 1-1-1-1-1   For Max Load     Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00   2 Rounds For Quality...Read More

  Strength: Split Jerk 4-4-4-4-4 @ 60% 1RM Jerk*   For Quality *After each set, perform 10 Kipping Pull-ups     Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips   For Score     Flexibility: 10 Sit-up to Pike Hold Pike sit –...Read More

  New road and distance markers being laid!   Skill: Max Height Jumping Push-up Place plates on each side of your hands, explode out of the bottom and onto the plate stack     Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Friday, 01 June...Read More

  Team Event 1: 0:00-1:00 Female 1 row max calories 1:00-2:00 Female 2 row max calories 2:00-2:30 Transition 2:30-4:00 Max Clean-to-Overhead (135/93) 4:00-4:30 Transition 4:30-5:30 Female 1 row max calories 5:30-6:30 Female 2 row max calories 30 second transition, now repeat with Male Athletes   For Total Score (Total Calories + Total Clean & Jerks)...Read More