Skill WOD: “Jump Fever” 300-40-40-30-30-20-20-10-10 Double Unders Perform the first 300 in any combination. After 300, perform each of the following segments in their entirety. If you trip or stop, start that segment over.   For Time (20 minute cap)     Conditioning WOD: 300m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10...Read More

    Skill Work: 25 Straight Leg Toes-2-Bar For Quality     Strength WOD: Back Squats 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM     Conditioning WOD: 10-8-6-4-2-4-6-8-10 rep rounds of: Box Overs  Kettlebell Push-ups     Flexibility WOD: Hold middle splits for 2 minutes 20 side...Read More

    “Crazy Train” (updated)   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   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight: (95/65) Masters 55+: (75/53)    ...Read More

  Skill Work: L-Sit 5:00 total hold time     Strength WOD: Power Snatch/Hang Squat Snatch 1-1-1-1-1   For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep)     Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35...Read More

    Strength WOD: Hang Power Clean 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning WOD: Every minute on the minute, until failure, perform: 1 Box Jump (24/20″)* 5 Kettlebell Swings (53/35)   *Each successful minute add 1 Box Jump     Post weight, experience, and total minutes completed to commentsRead More

    Skill Work: Double Unders If you have them, 3 x max rep, at least a total of 100 If you don’t, 30 attempts     Strength WOD:  Push Press 4-4-4-4   For Max Load (Clean the bar, then perform 4 Push Press)     Conditioning WOD: Row 250m 20 Half Tacos 15 Kettlebell Sumo...Read More

  Skill Work: Max Long Jump 3 attempts     Strength WOD: Snatch Grip Deadlift 3-3-3-3-3   For max load     Conditioning WOD: “Wall it up” 21-15-9 rep rounds of: Wall-Ball Burpees (20/14) @ (10/9′) Kettlebell Snatch  (53/35)* Run 300m   For Time *Alternate arms every 3 reps     Post distance, max load,...Read More

  MPCF Board WOD “Isabel” 30 Snatches (135/93)   For Time (10:00 cap) Compare to Wednesday, 29 August 2012   …Rest 10 minutes   Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Overs (20/16″) Don’t Touch Box 10 Parallette Pass Throughs 20 Speed Skips   For Score    ...Read More

  Skill Work: Handstand Hold 10:00 of practice     Strength WOD: Squat Clean 3-3-3-3-3     Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 2 Muscle-ups 4 Deadlifts (225/150) 6 Bar Push-ups 20 Double Unders   For Score     Post experience, weight, and score to comments  Read More

  Strength WOD: Jerk 5-5-5-5-5       Main WOD: “Stay Focused” 20 1-arm Kettlebell Swings (35/25) Run 200m 20 Overhead Walking Lunges (45/35) Run 200m 20 GHD Sit-ups Run 200m 20 Box Jumps (24/20″)   2 rounds for time     Post weight used and time to commentsRead More