Christa and Jef having fun with WOD 3 at Festivus Games on Saturday! Conditioning: Athletic Skill Sheet Beginner WOD “Christine” 500m row 12 Bodyweight Deadlifts 21 Box Jumps (20″) 3 rounds for time Compare to Wednesday, 09 May 2018 Strength: Push-Press 3-rep max (connected) For max load Mobility: Reclined spinal twist...Read More
Flashback 2012! Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerks* (135/93) For time *Clean to OH any how is authorized. Must pass through the front rack position. Compare to Tuesday, 18 April 2017 Skill: Pick a few skills from Athletic Skill Sheets and work on them Flexibility: Right leg...Read More
NEW Gear! Place orders now!! CFE: 30 seconds max calories biked 30 seconds hollow hold Rest 1:00 30 seconds max calories rowed 30 seconds low plank hold Rest 1:00 3 rounds for total calories Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9...Read More
NEW Gear! Place orders now! Conditioning: With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of: D-Ball Walking Lunges (80/50) GHD Sit-ups Calories Rowed Burpees Strict Pull-ups 3 rounds† for score †One minute rest between rounds. Compare to Monday, 18 February 2019 Strength: Back Squat 5 reps at 65%...Read More
Conditioning: “Sensational Sevens” 7 Calories biked 7 Strict pull-ups 7 Kettlebell thrusters (53/35) 7 Plate push-ups* 7 Deadlifts (225/153) 7 GHD Sit-ups 7 D-ball cleans (100/80) 49 Double Unders 7 rounds for time *One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only...Read More
Conditioning: Complete as many rounds as possible in 30-minutes of: 30-ft Overhead Walking Lunges (55/45) 7 Plate-facing Burpees 30-ft Overhead Walking Lunges 7 Chest-2-Bar Pull-ups For Score Flexibility: Couch Stretch Bilateral Shoulder Flexion Low Lunge Twist Post results and experiences to commentsRead More
Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups 100 Sit-ups …then… Row 1000m For Time Compare to Monday, 16 April 2018 Royal Huddleston Burpee Challenge: Day 72 Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits –...Read More
No 0630 or 0845 class Friday. Sorry for any inconvenience. Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m* For Time (35:00 cap) Compare to Monday, 30 April 2018 *Run 400m...Read More
Endurance: 600m Sprint* Rest 3:00 3 rounds for time *If you have a vest (20/14), wear it Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand push-ups 7 Burpees 9 GHD sit-ups For score Mobility: Quad smash Pike stretch Reclined spinal twist Royal Huddleston...Read More
