Pre-WOD Run: Run 5K  There will be a group meeting at Lafortune Park by the swimming pool at 0745.     Strength WOD: Sumo Deadlift 3-3-3-3-3   For Max Load     Conditioning WOD: Row 750m …then 10 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then Row 750m   For Time    ...Read More

  Skill WOD: “Jump Fever” 300-40-40-30-30-20-20-10-10 Double Unders Perform the first 300 in any combination. After 300, perform each of the following segments in their entirety. If you trip or stop, start that segment over.   For Time (20 minute cap)     Conditioning WOD: 300m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10...Read More

    “Crazy Train” (updated)   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight: (95/65) Masters 55+: (75/53)    ...Read More

  Tough Mudder Team 2012   “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run   For Time     Post time to commentsRead More

    Skill Work: Double Unders If you have them, 3 x max rep, at least a total of 100 If you don’t, 30 attempts     Strength WOD:  Push Press 4-4-4-4   For Max Load (Clean the bar, then perform 4 Push Press)     Conditioning WOD: Row 250m 20 Half Tacos 15 Kettlebell Sumo...Read More

  “The Long Road, Be Strong”   10 Pull-ups 20 Handstand Push-ups 10 Pull-ups 40 Squats 10 Pull-ups Run 200m 10 Pull-ups 40 Slammers (12/8) 10 Pull-ups 20 Burpees 10 Pull-ups Run 400m 10 Pull-ups 20 Hand-release Push-ups 10 Pull-ups 40 Knees-2-Elbows 10 Pull-ups Run 600m   For Time     Post time to commentsRead More

  Strength WOD: Jerk 5-5-5-5-5       Main WOD: “Stay Focused” 20 1-arm Kettlebell Swings (35/25) Run 200m 20 Overhead Walking Lunges (45/35) Run 200m 20 GHD Sit-ups Run 200m 20 Box Jumps (24/20″)   2 rounds for time     Post weight used and time to commentsRead More

  Max Height Box Jumps 3-3-3-3-3-3   Strength WOD: Back Squat 5 @ 65% 5 @ 75% 5 @ 85%     Conditioning WOD: 20 Unanchored Sit-ups 15 Med Ball Push-ups 10 Chest-2-Bar Pull-ups   3 rounds for time   Rest 5 minutes   Partner up, perform hill sprints. Start at bottom of hill. Partner...Read More

  “Game on”   First… Run 600m   Now complete 3 rounds of: 3 Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m   For Time     Post time to comments Compare to...Read More

  Option 1: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Wednesday, 13 June 2012     Option 2: “Mr. Joshua” Run 400m 30 Glute-ham Sit-ups 15 Deadlifts (250/165)   5 rounds for time Compare to Monday, 12 April 2010     Option 3: 2014...Read More