A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth...Read More
Pinky competing with her team at #bricktownthrowdown last weekend! Strength: Sumo Deadlift 3-rep max Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed For Score Burpee Challenge: Day 109 Mobility: Pick any 3 stretches...Read More
It makes me smile to see a messy whiteboard at the end of the day! Skill/CFE: Row 300m Rest 3 minutes 3 rounds for total sprint time Conditioning: “Crank it up” 3 rounds of:* 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups …then 5 rounds of: 50 Double Unders 5...Read More
Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35) For Score *Burpees can be substituted Strength: Shoulder Press 1-rep max Compare to Wednesday, 11 November 2015 Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees 5 rounds for time Burpee...Read More
Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to Saturday, 23 May 2015 *Add one rep to each exercise each round. Partners alternate exercises. Burpee Challenge: Day 104 Mobility: Quad Smash – 1:30/side Overhead...Read More
Me with”Double Trouble”. Because I am innocent. 😉 Congrats Bradley and Courtnie McKone!! Conditioning: MPCF Board WOD “Double Trouble” (Partners A / B) 200m Run / Max rep Thrusters (95/65) 20 Partner Push-ups 30 Pull-ups / Max Calories Rowed 30 Wall-Ball Sit-up Throws @ 5m (20/14) 200 Speed Skips / Max rep Handstand Push-ups...Read More
Friday night class this week only is cancelled in celebration of the union of two MP members, Bradley “Goat Rider” McKone and Courtnie Smith! Reminder that all MP members are invited. Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row ...Read More
Strength: Front Squat 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set For Quality and Max reps Conditioning: “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (53/35) Box Jumps (24″/20″) Run 200m at the end of each round For Time Compare to Friday, 15 May 2015...Read More
Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same...Read More
