Skill: MPCF Board WOD 300 Double Unders   For Time   Conditioning: Partner WOD  300m Run 20 Wall-Ball Shots (25/16) @ (11/10′) 20/15 Calories Biked 10 One-Arm Dumbbell Overhead Squats (50/35)* 10 Pull-ups   4 rounds for time *5 reps each arm, each round. Alternate exercises.   Flexibility/Mobility: Right side straddle – 1:00 Left...Read More

Happy 40th birthday to my friend and partner! Conditioning: “Janimal” Complete as many rounds and reps as possible in 8 minutes of: 5 Snatches (125/83) 7 GHD Sit-ups 9 Box Jumps (37/30″) …then Run 800m and rest for a total of 8:00* …now Complete as many rounds and reps as possible in 8 minutes of:...Read More

  Conditioning: 3-person Team 16 Wall-Ball Shots (25/16) @ (10/9′) 14 Burpees 12/8 Calories Biked 10 Fat Bar Front Rack Walking Lunges (130/85)   9 rounds for time (22:00 cap) Alternate exercises. Calories are M/F. Compare to Saturday, 13 May 2017   …Rest 8 minutes, then… Strength: Deadlift Find 7-rep max   Flexibility/Mobility: ROMWOD  ...Read More

  Conditioning: 7 Squat Cleans (185/123) …then… 2 rounds of: 49 Double Unders 7 Double Dumbbell Thrusters (50/35) 7 Calories Biked …then… 7 Squat Cleans …then… 2 rounds of: 7 Calories Biked 7 Double Dumbbell Thrusters (50/35) 49 Double Unders …then… 7 Squat Cleans   For Time (20:00 cap)   Strength: Option 1: Make up...Read More

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: This WOD is in dedication to the twelve soldiers and one civilian that were killed, along with 43 others wounded, at Fort Hood, Tx, on 05 NOV 09. Four of the fallen and eleven of...Read More

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.   Conditioning: 50 Double Unders 4 rounds of “Triplet”* 400m Run 40 Double Unders 3 rounds of “Triplet” 300m Run 30 Double Unders 2 rounds of “Triplet” 200m Run 20 Double Unders 1 rounds of “Triplet”...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017   Flexibility/Mobility: Spine Smash...Read More

  Conditioning: 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   For Time* *If current on all 9 lifts, option 3 is 3 rounds for time of CWOD   Strength: Option 1: Make up a missed 1-rep...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed   For Score   Strength: Thruster 1-rep max Compare to Wednesday, 21 December 2016   Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder...Read More

Conditioning: Partner WOD: 6 x 200m Run Sprints 80m D-Ball Carry (100/80) 60 Calories Biked 40 Sandbag Zercher Squats (70/40) 4 x 250m Row Sprints 20 GHD Sit-ups 2 x 50 Double Unders 10 Muscle-ups   For Time   Strength: Snatch plus 2 Overhead Squat Find 1-Rep Max   Flexibility/Mobility: ROMWOD     Post time,...Read More