Conditioning: MPCF Partner Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter...Read More
Conditioning: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m 5 rounds for time Compare to Friday, 16 July 2010 Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00 Post time and experiences...Read More
Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂 Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More
Ape Nation Masters Team – “Older Apes” Conditioning: Run 400m 25 Thrusters (65/45) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m For Time Compare to Monday, 12 October 2009 Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max...Read More
Friday night class and Saturday classes are canceled due to Battle at the Ballpark competition. Sorry for any inconvenience. Conditioning: Partner WOD 30 Wall-Ball Shots (20/14) @ 9’* 40 Sumo Deadlift High-Pull (75/53) 50 Shoulder-2-Overhead (75/53) 60 Alternating Box Jumps (24/20″) 50 Shoulder-2-Overhead 40 Sumo Deadlift High-Pulls 30 Wall-Ball Shots* For Time *While...Read More
Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20) For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously...Read More