Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Sit-up Slammers (12/8) @ 2m 1200m Bike   2 rounds for time Similar to Wednesday, 18 July 2018   Mobility: Posterior Chain Anterior Compartment Smash Hip Capsule     Post results...Read More

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. To his enemies, he was known as the “Devil of Ramadi.” Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and...Read More

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.  He is survived...Read More

  MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile   For Time Compare to Saturday, 26 May 2018 Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.    ...Read More

Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35) 12 Pull-ups   Fran’s House 15 Thruster (95/63)   Nancy’s House 400m Run 15 Overhead squats (95/63)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)   Kelly’s House 400m Run 30 Box jumps...Read More

  Conditioning: 15 Calories Rowed 12 Sit-up Slammers (12/8) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean from floor, and place on back.   Strength: Overhead Squat 1-rep max Compare to Wednesday, 30 May 2018     Post results and experiences to...Read More

  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

Happy birthday Norka!   Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the...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

Monday’s WOD will be at the Memorial High School track at 0900 only.   Conditioning: Partner WOD “Memorial at Memorial” 400m Run* 20 Wall-ball volleyball throws (20/16/14) Alternating burpee broad jumps* Sprint* 20 Wall-ball sit-up throws (20/16/14) 20 Push-ups w/ clap   4 rounds …then… Run bleachers on both side of stadium.   For time...Read More