Conditioning: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time Compare to Wednesday, 31 December 2014   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side     Post time and experiences to commentsRead More

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes   Perform for time, with a 5:00 cap: 50 Double Unders 40...Read More

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set   For Quality   Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)*  ...Read More

  Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Jumps …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots 20 Handstand Push-ups …then… Sell-out: 2000m Row   For...Read More

Classes normal Wednesday. Gym closed Thursday and Friday. Classes normal again on Saturday.   Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′)...Read More

  Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time* Compare to Saturday, 20 December 2014 *The WOD is performed...Read More

  Strength: Clean 1-rep max Compare to Friday, 28 August 2015   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups 600m Run   For Time Compare to Friday, 28 August 2015   Flexibility: Couch Stretch – 1:30/side Hamstring Floss...Read More

Common position post 5K row!   Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time Compare to Friday, 13 June 2014   Mobility: Pick 3 mobility exercises     Post time and experiences to commentsRead More

  Conditioning: MPCF Board WOD and Masters Board WOD 5K Row For Time Compare to Tuesday, 26 March 2013   Strength or Skill: Pick any lift and perform for quality: 3-3-3-2-2-2 Starting at 55% 1RM, increase by 5% each set   Or…   Pick any three (3) skills on the “Athletic Skills Sheet” to work on...Read More

  Strength: Thruster 1-rep max Compare to Monday, 24 August 2015   Conditioning: 5 Shoulder-2-Overhead (135/95) 10 Ring Dips 15 Box Jumps (30/24″) 300m Row   3 rounds for time   Flexibility: Right Straddle – 1:30 Left Straddle – 1:30 Center Straddle – 1:30 Prone Shoulder Extension – 1:30     Post load, time, and...Read More