Before (2010) / After (2013) Holiday Hours: 31 DEC 0515, 0900, 1200, 1530; 01 JAN Closed; and 02 JAN 0600 and 1730 Competitors   “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     Post time to comments Compare...Read More

Holiday Hours: 31 DEC 0515, 0900, 1200, 1530; 01 JAN Closed; and 02 JAN 0600 and 1730 Competitors   Conditioning WOD: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 13 August 2013   …Rest   Strength WOD: Perform the following for quality (20...Read More

Holiday Hours: 31 DEC will be 0515, 0900 & 1200; 01 JAN Closed; and 02 JAN will be normal hrs   Strength WOD: Perform the following for quality (20 minute cap): Clean & Jerk Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More

 Holiday Hours: 24 DEC will be 0515, 0900 & 1200; 25 DEC Closed; and 26 DEC will be normal hrs   Strength WOD: Perform the following for quality (20 minute cap): Snatch Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM...Read More

New 1-rep Max Board!   Strength WOD: Perform the following for quality (20 minute cap): Hang Power Clean 5-4-3-2-1-1-1-1 (20 minute time cap)   …Rest   Conditioning WOD: “Hammer Time”   15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35 Push Press (75/53) 25 Burpees 15 Lateral Bar...Read More

  Strength WOD: Perform the following for quality (20 minute cap): Deadlift Warm-up: 10, 8, 6 rep, gradual weight increase 5 reps @ 60% 1RM 5 reps @ 70% 1RM 5+ reps @ 80% 1RM     Conditioning WOD: “Becky’s House of Awesomeness” (revised) 15 Muscle-ups 30 Box Jumps (37/30″) 40 meters Handstand Walk 40...Read More

  “I give a flip!”   50 Speed Skips 10 Tire Flips (210/180) 15 Back Squats (155/103) 20 Slammers (12/8)   4 rounds for time     Post time to commentsRead More

  MPCF Board WOD “Grace” 30 Clean and Jerks (135/93)   For Time   Post time to comments Compare to Tuesday, 30 May 2012     Gymnastics WOD: Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes  ...Read More

  Strength WOD: Snatch Balance (20 minute cap) Warm-up 10, 7, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Conditioning WOD: “Toes Overhead” 21-15-9 rep rounds of: Toes-2-Bar Overhead Squats (95/63)   For Time     Post strength experience and time...Read More

    Inspirational thought: It’s never too late to be what you might have been.     Strength WOD: Jerk (20 minute cap) Warm-up 8, 6, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Skill WOD: Perform 30 reps, 15 each...Read More