Conditioning: Pick a MPCF Board WOD “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!! For Time Compare to Monday, 11 March 2013 OR… “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: 100m Run 10 Power Snatches (95/63) 20 Wall-Ball Shots (25/16) @ (10/9′) 100 Double Unders 20 Leg Tucks 10 Thrusters (95/63) 100m Run For Time ...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs...Read More
No Friday night class this week. Sorry for any inconvenience. All other classes normal. Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every...Read More
Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62) For Score …Rest 2-minutes Partner up, and row 1200m, switching every...Read More
Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked For Score Strength: Shoulder Press 1-rep max For max load Compare to Friday, 29 June 2018 Conditioning 2: 30 Single Unders 10 Toes-2-Bar 3...Read More