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
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
