Conditioning: Partner WOD* “Slack-eyed Saturday” (edited) Buy-in: 100 Double Unders …then 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups   For...Read More

  Conditioning: “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time Compare to Saturday, 29 June 2013   Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00  ...Read More

  Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time Compare to Saturday, 19 April 2014   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute. Rx weight: (95/65) Masters 55+:...Read More

  Skill/Endurance: Row 1000m For Time   …Rest 10:00   Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jump Rope Singles 200m Run   3 rounds for time   Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch, 2 minutes     Post time,...Read More

All classes are normal this week except there will be no 0845 Monday or Wednesday. Sorry for any inconvenience.   Strength: Clean to Front Squat 5-5-5-5-5 at 75% 1RM Clean   For Quality   Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees   4 rounds for time   Mobility: Olympic Wall Squat...Read More

  Conditioning: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time *Equal work. One at a time...Read More

  Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 11 November 2014   Conditioning: Choose your level: “Summit” Complete as many rounds as possible in 12 minutes of: 8 Thrusters (135/93) 8 Hang Power Cleans 4 Muscle-ups 8...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Strength: Deadlifts 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “60% of the time, works every time” 10-9-8-7-6-5-4-3-2-1 rep rounds of:...Read More

  Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1   For Score *With a continuous running clock, on “Go”, perform 3 KBS in the first minute, then 6 in minute two, 9 in minute 3, and so on until failure. Once failure is reached,...Read More

  Conditioning: MPCF Board WOD “Battle Buddy” 20 Tire Flips (210/175) 30 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   1.5 rounds for time* Post time to comments Compare to Wednesday, 03 April 2013 *Complete...Read More