Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Tuesday, 13 November 2012     Strength: Front Squat 1-1-1-1-1   For Max Load     Mobility: Super Front Squat – 2:00/side Hip Capsule – 2:00/side Overhead T-spine smash – 2:00     Post time, max load,...Read More

  Strength: Power Clean 5  reps  @ 60% 1RM Clean 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 10-8-6-4-2-4-6-8-10 rep rounds of: Box Overs (30/24″) Kettlebell Push-ups Toes-2-Bar   For Time     Mobility: Quad Smash – 2:00/leg T-spine Smash – 2:00 Couch Stretch – 2:00/leg...Read More

    Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5*   For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.     Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More

  Skill WOD: Perform 40 reps, 20 each leg of: 1-Leg Kettlebell Deadlift Crossover     Conditioning WOD: 15-12-9 rep rounds of: Kettlebell Push-ups Box Jumps (37/30″) GHD Sit-ups   For Time Compare to Saturday, 07 December 2013     Mobility: Pick any 3 stretches from the MWOD posters     Post time, stretches, and...Read More

  Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: Pick One: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time Compare to Tuesday, 21 August 2012   …Or   “Helen” Run 400m...Read More

  Skill: Sally Squats*   For Quality *Perform squats to the song “Flower” by Moby. Start in the down squat position, and every time the song says “Bring Sally up”, stand up. And on “bring Sally down”, return to the bottom of the squat; and hold that position until the next “bring Sally up”.    ...Read More

  Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   While working on pistols, perform: Max Long Jump 3 attempts   For Quality     Conditioning: “Beast Mode” 10 Clean-2-Overhead (135/93) 15 Body Blasters Run 300   3 rounds for time     Mobility: Plantar Surface...Read More

  Skill: Hinge Rows 7-7-7-7 30 seconds Super Front Rack mobilization between sets   For Quality     Strength: Push Jerk 5  reps  at 60% 1RM 3  reps  at 70% 1+ reps at 80%   For max reps at 80%     Conditioning: 2012 Battle Over Red Lands WOD 3: 21-15-9 rep rounds of: Kettlebell Push-ups...Read More

  Skill: Handstand Hold 4 x 30 seconds 30 second 1-arm Lat Leans between sets per side     Conditioning: “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time Compare to Wednesday, 22 May 2013     Mobility: 15 Sit-ups to Straddle Hold...Read More

Congratulations to MP’s Rhonda Gonsalves and the other “Bringing the Pain” Masters team at Bricktown Throwdown. Winning 1st Place!!   Skill: Speed Skips 4 x 30 seconds Max reps each set   10-20 seconds of seated shoulder flexion between sets   For Score     Strength: Hang Squat Snatch 1-1-1-1   For Max Load  ...Read More