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

  Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots 20 Handstand Push-ups …then… Sell-out: 2000m Row   For...Read More

  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: 200m Run 5 Kettlebell swings (97/62) 6 Handstand push-ups 7 GHD sit-ups 8 Ring dips 9 Burpees 10 Alternating dumbbell snatches (50/35)   7 rounds for time   Mobility: Overhead distraction Reclined spinal twist Twisted cross     Post results and experiences to commentsRead 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