Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds   3 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time Compare to Tuesday, 19 June 2018   Mobility: Pick any 3 mobilities from the MWOD posters...Read More

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.   Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Goblet Squats (72/53) 20 Speed Skips 10 Army T-Push-ups 20/16 Calories Rowed   For Score   Strength: Pause Back Squats (3 sec. pause) 3 @ 60% 3 @...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups* 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/8 Calories Biked   For Score *Alternate exercises   Strength: Thruster 1-rep max Compare to Monday, 09 July 2018   Flexibility/Mobility: Couch Stretch Supine Shoulder...Read More

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.   Conditioning: 20/16 Calories rowed 20 Burpees   5 rounds for time   Skill: Handstand and Pistol progressions   Mobility: Hip capsule Reclined spinal twist Twisted cross   Royal Huddleston Burpee Challenge: Day 108     Post results and...Read More

  Conditioning: MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53)   For score Compare to Wednesday, 29 March 2017   Or… “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols...Read More

  Conditioning: 200m Run 5 Kettlebell swings (97/62) 6 Handstand push-ups 7 GHD sit-ups 8 Ring dips 9 Burpees 10 Alternating dumbbell snatches (50/35)   7 rounds for time   Mobility: Overhead distraction Reclined spinal twist Twisted cross     Post results and experiences to commentsRead More

  Conditioning: MPCF Board WOD “Crippler” 400m Walking Lunges   For Time Compare to Tuesday, 16 December 2014   Flexibility/Mobility: Saddle Stretch Quad Smash Overhead with External Rotation Bias Hip Capsule   Royal Huddleston Burpee Challenge: Day 95     Post results and experiences to commentsRead More

  Conditioning: Complete as many reps as possible in 30 minutes of: 400m Run 1 Pull-up* 1 Overhead squat (95/63)* 1 Ring dip*   For score *Add 3 reps of each, each round. Run stays the same throughout.   Flexibility: Left half straddle Right half straddle Pike stretch Butterfly Stretch   Royal Huddleston Burpee Challenge:...Read More

  Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50 Wall-Ball Shots (20/14) @ (10/9′) 50 Burpees 50 Double Unders   For Time Compare to Friday, 17 November 2017   Flexibility: Right Side Straddle Left Side...Read More

No 0630 class on Tuesday. Sorry for any inconvenience.   CFE/Conditioning: Max meters rowed, biked, or combination of in 40-minutes Solo or Partner   For total meters Compare to Tuesday, 13 November 2018   Mobility: Couch Stretch Sink Mobilization Hip Capsule Stretch   Royal Huddleston Burpee Challenge: Day 87     Post time, skills, and experiences...Read More