No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience. Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5% For Quality Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20...Read More
Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. Conditioning: In support of my good buddy, Happy 41st Birthday Doug! “DECKER” D* – 1 Round of ‘Diane’ 21 Deadlifts (225/155#) 21 HSPU E – 1 Round of ‘Eva’ 800m Run/30 KB Swings...Read More
Conditioning: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows 7 rounds for time Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Post time and experiences to commentsRead More
Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute 3 rounds for score *45 seconds of work, 15 seconds...Read More
New shirts are in!!! Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups 3 rounds for time Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* Rest 1 minutes 3 rounds for quality *Try to increase weight each round. Mobility:...Read More
Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips For Score Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back...Read More
Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Pull-ups 10 Thrusters (95/65) 200m run 40 Single Unders For Score Strength: Deadlifts 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max reps at 85% Mobility: Partner Shoulder smash...Read More
Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters For Time Compare to Monday, 05 October 2015 Strength: Squat Clean 2-rep max For max load Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey...Read More
Congrats to our 3 MPCF teams that competed at the comp this weekend! All three did amazing! And represent MP with glorious pride! A special thank you to all our MP family and friends that came out to show support and cheer on the teams. Your presence was noticed and enjoyed. Skill: 500m Row...Read More
