Saturday, 16 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

Partner WOD

Complete as many reps as possible in 8:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP row

 

Rest 2 min, then…

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP bike

 

Rest 2 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

Rest 2 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

 

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Saturday, 09 October 2021

Join us TODAY for a FREE class at 0900!

 

Conditioning:

4-person team

Part 1:

For time (8:00 cap):

100 Double unders

80 Sit-ups

60 Box jump overs (20″)

40 Plate-facing burpees

 

…rest 3:00, then…

Part 2:

Team splits into 2 partner groups (PG)*, then…

For total score* (7:00 cap):

40-30-20-10 rep rounds of:

Dumbbell snatches (50/35)

Max calories rowed

*PG1 performs equal work on 40 DB snatches, while PG2 executes max calories on rower. Once PG1 completes 40 snatches, PG’s switch roles. PG2 now performs 40 snatches, while PG1 continues rowing for calories. Repeat this process for 30-20-10 rep rounds. Total score is completed reps and calories added together.

 

…rest 3:00, then…

Part 3:

For score*

Max wall-ball shots (20/14) @ (10/9′) in 6:00

*Equal work NOT required

 

…rest 3:00, then…

Part 4:

Complete as many reps as possible in 5:00 for score*:

5 Pull-ups

5 Push-ups

5 Kettlebell swings (72/53)

5 Calories biked

*Each team member starts at a different station at 3-2-1 go. Only one person at each station at a time. Team rotates in order once each team member has completed their station.

 

 

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Friday, 08 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Conditioning:

Partner WOD, equal work required

1500m Row

40 Single arm dumbbell thrusters (50/35)

20 Burpees over rower

 

For time

(10:00 cap)

 

…Rest 5:00 then…

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

 

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Wednesday, 06 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

Conditioning:

MPCF Board WOD

“Anger Management”

Run 600m

20 Kettlebell Swings, 1-arm (35/25) (10 each)

10 Burpee Box Overs (24/20″)

20 Weighted Lunges (35/25)

10 Toes-2-Bar/Knees-2-Elbows*

 

4 rounds for time

Compare to Wednesday, 13 September 2017

*On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.

 

 

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Friday, 01 October 2021

Strength:

At 60-65% 1-rep max clean & jerk, perform the following complex:

1 Power clean

1 Push jerk

1 Split Jerk

 

5 Sets for quality of lifts

(15:00 cap)

Conditioning:

Buy-in:

500m Row

 

…then…

3 rounds of:

15 Handstand pushups

10 Pull-ups

5 Clean & Jerks (185/123)

 

…then…

Sell-out:

1200m Bike

 

For time

(20:00 cap)

 

 

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Saturday, 25 September 2021

Conditioning:

“More Kettlebell”

30/24 Cal row

30 Double kettlebell deadlifts (2x 70/53)

30/24 Cal bike

30 Alternating kettlebell snatches (53/35)

Run 600m

30 Kettlebell swings (53/35)

30/24 Cal ski

30′ Overhead kettlebell lunges* (53/35)

 

2 Rounds for time

(40:00 cap)

*30′ with right arm overhead, then 30′ with left arm overhead

 

Accessory Work:

Every 2 minutes for 6 minutes (3 sets):

5 Strict pull-ups*

*Goal is to maintain a hollow position during the entire pull-up

 

 

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Saturday, 18 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Run 800m

25 Power Cleans (95/65)

25 Toes-2-Bar

Run 600m

30 Shoulder to Overhead (95/65)

30 Goblet Squats (53/35)

Run 400m

35 Sit-ups

35 Box Overs (24/20″)

Run 200m

40 Wall-Ball Overhead Walking Lunges (20/14)

40 Single Unders

 

For Time

(22:00 cap)

Compare to Saturday, 03 September 2016

 

Strength:

Overhead squat

5 reps at 80% 1-rm

3 Sets

 

For quality

 

 

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Saturday, 28 August 2021

 

Conditioning:

Partner WOD

1-mile partner run

100-ft handstand walk

1000m Row

100 Burpees

3000m Bike

100-ft handstand walk

1-mile partner run

 

For time

Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On the handstand walks, row, bike, and burpees equal reps/distance is required; with only one member working at a time.

 

 

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Wednesday, 25 August 2021

Drop in for FREE at any class time TODAY!!!

Class Times: 0530, 0630, 0845, 1200, 1730

Conditioning:

Perform 0:45 work and 0:30 rest/transition at the following:

Power snatches (135/93)/Dumbbell snatches (50/35)

Burpee box jumps (24/20″)/Burpee box step-ups (24/20″)

Slammers (12/8)

Tire Flips (210/180)

Pull-ups

 

3 Rounds for total score, rest 1:45 between rounds

 

 

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Saturday, 21 August 2021

Join us Wednesday, 25 August for a FREE class!

 

Conditioning:

“Seriously?!”

Buy-in:

600m Run

…then…

2 rounds of:

15 GHD Sit-ups

20 Fat Bar Deadlifts (220/150)

25 Double Unders

25 Burpees

20 Overhead Squats (115/73)

15 Pull-ups

…then…

Sell-out:

750m Row

 

For time

 

 

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Wednesday, 18 August 2021

Learning from one of the greats, Jason Khalipa!

Join us Wednesday, 25 August for a FREE class!

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

Compare to Wednesday, 28 April 2021

 

Strength:

Hang Power Clean

7 @ 25% 1RM

5 @ 40%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90%

1 @ 92.5%

1 @ 95%

1 @ 97.5%

 

For quality of lifts

 

 

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Monday, 16 August 2021

Join us Wednesday, 25 August for a FREE class!

Skill:

0:30 Hollow hold into 10 hollow rocks

1:00 Rest

0:30 Arch hold into 10 arch rocks

1:00 Rest

20 Hollow/arch swings on bar

 

3 Sets for quality

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (155/103)

4 Burpees-over-bar

4 Box jumps (30/24″)

 

For score

Compare to Monday, 26 April 2021

 

 

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Friday, 13 August 2021

 

Conditioning:

20 Burpees

20 Half tacos*

20 Alternating lunges (stationary)

20/16 Calories biked

80 Single-unders

 

3 rounds for time

(20:00 cap)

*New version requires right hand to left foot, left hand to right foot.

 

…rest 5:00 after cap, then…

Strength:

Find a 2-rep max hang power snatch

 

For max load

 

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Tuesday, 20 July 2021

 

Bring friends to any class this Wednesday for a free WOD!

 

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/73)

Run 400m

21 Deadlifts (225/153)

Row 750m

42 Sit-up Slammers (12/8) @ 2m

Run 800m

21 Thrusters (115/73)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

 

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