Conditioning: MPCF Hero Board WOD “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 Kettlebell Swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Dumbbell Squat Cleans (50/35’s) Run 400m For Time On Nov. 5 at 1:34...Read More
Conditioning: 4-person Team WOD In partner teams, (m/m) (f/f) if able, perform the following: Run 800m* …then… 10 rounds* of: 5 Pull-ups 10 Push-ups 15 Squats …then… Run 800m* For time …rest 5 minutes, mix partner groups, then… Row 2000m* Max rep Clean-2-Overhead* (135/95) (bar MUST pass through the front rack position on each...Read More
Conditioning: Row 1000m 20 Handstand Push-ups 30 Alternating Pistols Bike 1200m 30 Power Snatches (95/63) 40 Army T-Pushups Row 800m 40 Toes-2-bar 50 Box Overs (24/20″) Bike 800m 60 Weighted Walking Lunges (45/35) 140 Double Unders For Time Post results and experiences to commentsRead More
Conditioning: Complete as many reps as possible in 30 minutes of: 400m Run 1 Pull-up* 1 Overhead squat (95/63)* 1 Ring dip* For score *Add 3 reps of each, each round. Run stays the same throughout. Flexibility: Left half straddle Right half straddle Pike stretch Butterfly Stretch Royal Huddleston Burpee Challenge:...Read More
Conditioning: Oklahoma City Bombing Memorial WOD “The Oklahoma Standard” In teams of 3-4, perform 4 rounds of: 19 Synchro Plate lunges (45/35) 19 Synchro push-ups 95 Wall-ball shots (20/14) @ (10/9′) …then… 171 Burpee box jumps (20″) For time Royal Huddleston Burpee Challenge: Day 84 Post results and experiences to...Read More
Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left. Conditioning: 3 rounds of: 20 Double Unders 3 Clean and Jerks (185/123) 6 Sit-ups Slammers (20/14) 12 Barbell Push-ups* Rest 1:00† …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12...Read More
NEW Gear! Place orders now!! CFE: 30 seconds max calories biked 30 seconds hollow hold Rest 1:00 30 seconds max calories rowed 30 seconds low plank hold Rest 1:00 3 rounds for total calories Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9...Read More