Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Tuesday, 11 November 2014 Conditioning: “I’m your Huckleberry II” 10 Strict/Dead Hanging Pull-ups 20 Push Press (95/63) 300m Run 4 rounds for time Similar to Tuesday, 11 November...Read More
Conditioning: Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders …Rest 3 minutes Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips …Rest 3 minutes Complete as many rounds as...Read More
Had a great time with friends at “Bring a Friend WOD”! Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans...Read More
Friday is “Bring a Friend”. Bring that friend you have been trying to get started. Conditioning: Partner WOD “Friends and Family” (revised) As partner groups, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More
Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. Conditioning: In support of my good buddy, Happy 41st Birthday Doug! “DECKER” D* – 1 Round of ‘Diane’ 21 Deadlifts (225/155#) 21 HSPU E – 1 Round of ‘Eva’ 800m Run/30 KB Swings...Read More
Skill/Conditioning: Partner WOD Row 1000m* For Time …rest 4 minutes, during rest, perform 10 partner switches off and on the rower. Focusing on smooth transition with loosening the straps, reaction of the seat, etc.. Row 1000m* For Time *Equal work required Strength: Front Squat 5 reps @ 50% 1RM 4...Read More
Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips For Score Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back...Read More
Car decals are in! Strength: Split Jerks 3-3-3-3-3* For max load & quality of getting under the bar *Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead. Conditioning: Complete...Read More
Congrats to our 3 MPCF teams that competed at the comp this weekend! All three did amazing! And represent MP with glorious pride! A special thank you to all our MP family and friends that came out to show support and cheer on the teams. Your presence was noticed and enjoyed. Skill: 500m Row...Read More
