1000m Row 30 Ring dips 30 Sumo deadlift high-pull* 30 Handstand push-ups 30 Snatches 30 Alternating pistols 30 Pull-ups 30 Thruster 30 Burpees-over-bar 1000m Row   For time *all lifts are same load (95/63)     Post results and experiences to commentsRead More

  Conditioning: Partner WOD 800m Farmers walk (53/35) 100 Squats/Plank hold 90 Pull-ups/Superman hold 80 Sit-ups/Wall sit hold 70 Burpees/Static hang 60 Ground-to-overhead (95/63)/Handstand hold 50 Deadlifts (225/153)/Hollow hold 400m Farmers walk (53/35)   For time Instructions: Both partners perform the Farmers walk simultaneously, carrying a kb or db in each hand. The rep counts...Read More

  Strength & Conditioning: “A Fool’s Choice” Build WOD, then perform 5 rounds of: *Part 1, choose one: 10 Back squats (135/93) 12 Front Squats (115/73) 14 Overhead squats (95/63) *Part 2, choose one: 4 Bar muscle-ups 8 Chest-2-bar pull-ups 11 Pull-ups *Part 3, choose one: 10 Hang cleans (135/93) 12 Hang cleans (115/73) 14...Read More

  Conditioning: MPCF Board WOD’s “Daniel” 50 Pull-ups Run 400m 21 Thrusters (95/63) Run 800m 21 Thrusters (95/63) Run 400m 50 Pull-ups   For time Compare to Friday, 07 October 2011   Or…. “Jerry” Run 1 mile Row 2000m Run 1 mile   For time     Post results and experiences to commentsRead More

Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed!   Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   4 rounds for time   Strength: Back Squats 1-rep max Compare to Monday, 04 June 2018   Flexibility/Mobility: Couch Stretch One-Arm Lat Lean Pike Stretch Knees-to-Traps Spine...Read More

  Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold   For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.   Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More

  Strength & Conditioning: “One way, the other way” 1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 rep rounds* of: Power clean (135/93) 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds* of: Bar-over-burpees   For time *Perform 1 power clean and 10 burpees: then 2 power cleans and 9 burpees: and so on.   Royal Huddleston Burpee Challenge: Day 121     Post results and experiences to...Read More

  Conditioning: Partner WOD “Hang in there partner” Complete as many rounds* and reps as possible in 20 minutes of: 5 Thruster (95/63) 5 Burpees   For score *Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold...Read More

  Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds   3 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time Compare to Tuesday, 19 June 2018   Mobility: Pick any 3 mobilities from the MWOD posters...Read More

  Conditioning: 100 Calories rowed 50 Burpee pull-ups 50 Calories rowed 25 Burpee pull-ups   For time   Mobility: Reclined spinal twist Twisted cross Eye of the needle     Post results and experiences to commentsRead More