Strength Work: 1-1-1-1 Shoulder Press 3-3-3-3 Push Press Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB...Read More
With a continuous running clock, perform the following each minute, on the minute. Add 2 double unders and 1 burpee every minute until unable to complete within the minute.* 2 Double Unders 1 Burpees *E.G.-minute 1 is 2 DU and 1 burpee, minute 2 is 4 DU and 2 burpee, minute 3 is 6 DU and...Read More
“Core Smasher” Run 600m then… 10-9-8-7-6-5-4-3-2-1 rep rounds of: Kettlebell Swings (55/35) 1-2-3-4-5-6-7-8-9-10 rep rounds of: V-ups then… Run 600m For Time Post time to comments Notes: On 3-2-1 Go, athletes will run 600m, then perform 10 kettlebell swings, then 1 v-up. Then, 9 kettlebell swings, 2 v-ups....Read More
Every minute on the minute (EMOM), for 7 minutes, perform: 10 Overhead Squats @ 50% 1-rep max* …rest for 7 minutes, and then do… 21-15-9 rep rounds for time of: Kettlebell Swings (53/35) Handstand Push-ups Burpees Post weight and result of OHS EMOM, and time to comments *If...Read More
Joey: MPCF wishes you the very best in Atlanta! You will be missed! “The Devil Went Down to Georgia” As many rounds as possible in 15 minutes of: 5 Dead-hang Toes-to-Bar* 10m Burpee Broad Jumps 15 Wall-Ball Shots (20/14) @ (10/9′) *no swinging, legs straight, slow & controlled Rest 5...Read More
“I hate Jerks” Complete as many rounds as possible in 20 minutes of: 1 Clean & Jerk (135/93)* 1 Chest-2-Bar Pull-ups* *Note: each round, add 1 Jerk and 1 PLU. e.g. round 3 would be: 1 Clean/3 Jerks, 3 C2B PLU If you have to drop the bar before getting all Jerks for...Read More
“Drop the Ball” Complete as many rounds as possible in 25 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 15 Wall-Ball Push-Ups 20 Weighted Walking Lunges* (35/25) At minute 7:00, 14:00, and 21:00, stop and run 400m. After your run, pick up your AMRAP where you left off. Post total rounds and...Read More
Friday classes are at 1200 and 1730 only “Here comes the boom” 200m Run 15 Kettlebell Swings (70/53) 10 Power Snatches (135/93) 4 rounds for time Post time to commentsRead More
HEAD’S UP: This Thursday (only), June 13th, OPEN GYM IS CANCELLED. Sorry for the inconvenience. “What’s in a name?” 5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups* 10 rounds for time Post time to comments *Unanchored sit-up standard: flat hands hit the floor between your legs Read More
