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

  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