Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row For time (20:00 cap) Skill/Accessory 10/side Bulgarian split squats* 3 Sets *Athlete may increase load or stay at same weight throughout Post results and experiences to commentsRead More
Conditioning: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/78) 10-20-30-40-50-60-70-80-90-100 Crossover single-unders 1-2-3-4-5-6-7-8-9-10 Shuttle runs (25-ft down and back = 1) For time Post results and experiences to commentsRead More
Happy Veteran’s Day! Thank you all for your dedication to freedom and selfless service! Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in...Read More
Endurance: “Annie On The Run” 50 Double-unders 50 Sit-ups 1000m Run 40 Double-unders 40 Sit-ups 800m Run 30 Double-unders 30 Sit-ups 600m Run 20 Double-unders 20 Sit-ups 400m Run 10 Double-unders 10 Sit-ups 200m Run For time (35:00 cap) Post results and experiences to commentsRead More
Conditioning: 25 Wall ball shots (20/14)@(10/9′) 25 Burpee box jump over (24/20″) 3 Rounds for time (15:00 cap) Strength: Back Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3 @ 80% 3 @ 80% For quality Post results and experiences to commentsRead More
Conditioning: As many rounds as possible in 6-minutes of: 6 Bar muscle-ups 9 GHD sit-ups …Rest 3 minutes and then… As many rounds as possible in 6-minutes of: 6 Double dumbbell hang squat cleans (2 x 50/35) 9 Handstand push-ups For score Strength: Bench Press 5 @ 70% of 1-Rm 5...Read More
Conditioning: 10/8 Calories rowed/skied/biked* 10 Left-arm dumbbell thrusters (50/35) 10 Right-arm dumbbell thrusters (50/35) 5 Strict pull-ups 3 Rounds for time (11:00 cap) *Athlete must row once, bike once, and ski once. Can be done in any order. Strength: Front Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3...Read More
Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021 …rest 10:00 from completion of “Helen”, then… Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs...Read More
Conditioning: As many rounds and reps as possible in 12-minutes of the following: 12 Back squats* (135/93) 6 Strict pullups 3 Wall walks For score *Barbell is cleaned from floor and placed on back Strength: Back Squat Every 2-minutes perform: 3 reps @ 45-55-65% …then… Every 90 seconds perform: 1 rep @ 70-75-80-85-90%...Read More
