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...Read More
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 ...Read More
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 Post results and experiences to commentsRead More
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...Read More
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)...Read More
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 ...Read More
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...Read More
Conditioning: 10 Power snatches (135/93) 400m Run 15 Handstand push-ups 500m Row 20 GHD sit-ups 1200m Bike 30 Burpees-over-bar 400m Run 20 Double kettlebell thrusters (53/35) 500m Row 15 Chest to bar pull-ups 1200m Bike 10 Power Cleans (185/123) For time …Rest 3:00… 1:00 Ski erg for max calories Post results...Read More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th. Skill: 4 Negative pull-ups w/ 4-sec count down Rest 1:00 5 sets for...Read More
