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

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

Strength: Back Squats 3-3-3-3-3   Find 3-rep max   Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups   For Score Compare to Tuesday, 01 July 2015   Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle...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

  Conditioning: “Gettin’ Busy” 10 Muscle Ups 20 Kettlebell Swings (55/35) 30 Knees-to-Elbows 40 Push-ups 50 Overhead Weighted Walking Lunges (35/25) 400m Run 30 Box Jumps (24/20″) 20 Chest-to-Bar Pull-ups 10 Overhead Squats (125/83)   For Time Compare to Wednesday, 12 June 2013   Mobility: Banded Olympic Wall Squat – 2:00 Banded Overhead Distraction –...Read More