Conditioning: MPCF Board WOD Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups 10 rounds for time Compare to Friday, 29 January 2016 Flexibility/Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Couch Stretch – 1:30/side Post time and experiences to commentsRead More
Strength: Overhead Squat 7-7-7-7-7 For max load Flexibility/Mobility: Quad Smash – 1:30/leg Banded Bully – 1:30/arm Spine Smash – 2:00 Banded Olympic Wall Squat – 2:00 Post max load and experiences to commentsRead More
Coach Jimmy recharging his batteries at his Level 2 re-cert! Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked For Total...Read More
Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”. Conditioning: “Two become one” Solo* Max rep Box Overs (24/20″) in 2:00 For score …rest 2:00, then… Partner up** 2 rounds of:...Read More
Strength & Conditioning: Death by Hang Clean With a continuous running clock, on minute one, perform 1 Hang Clean (155/103). Minute two, perform 2 Hang Cleans. Minute three, perform Hang Cleans. Continue this method until you are unable to complete the specified number of Hang Cleans. Once you fail to complete, rest one minute, and...Read More
Conditioning: 21-15-9 rep rounds of: Push Jerk (135/93) Chest-to-Bar Pull-ups For Time Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side T-spine smash – 2:00 Post time and experiences to commentsRead More
Strength: Shoulder Press 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set For Quality and Max reps Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups...Read More
There will be no 0845 class Monday. All other classes are normal sorry for any inconvenience. Conditioning: “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m 4 rounds for time Compare to Wednesday, 26 October 2016 Strength: Front Squats 5 reps @ 65% 3 ...Read More
Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015 …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00...Read More
