Strength: Split Jerk 4-4-4-4-4 @ 60% 1RM Jerk*   For Quality *After each set, perform 10 Kipping Pull-ups     Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips   For Score     Flexibility: 10 Sit-up to Pike Hold Pike sit –...Read More

  New road and distance markers being laid!   Skill: Max Height Jumping Push-up Place plates on each side of your hands, explode out of the bottom and onto the plate stack     Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Friday, 01 June...Read More

    Strength: Push Press 5  reps  @ 60% 1RM Shoulder Press 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Jannice” 200m Run 30 Shoulder Touches 40 Double Unders 300m Row 20 Slammers (12/8)   4 rounds   …Rest exactly 3 minutes   60 Burpees   For Time...Read More

  Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Tuesday, 13 November 2012     Strength: Front Squat 1-1-1-1-1   For Max Load     Mobility: Super Front Squat – 2:00/side Hip Capsule – 2:00/side Overhead T-spine smash – 2:00     Post time, max load,...Read More

  Skill: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand   For Quality     Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100...Read More

  Strength: Power Clean 5  reps  @ 60% 1RM Clean 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 10-8-6-4-2-4-6-8-10 rep rounds of: Box Overs (30/24″) Kettlebell Push-ups Toes-2-Bar   For Time     Mobility: Quad Smash – 2:00/leg T-spine Smash – 2:00 Couch Stretch – 2:00/leg...Read More

    Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5*   For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.     Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More

  Strength: Deadlifts 5  reps  at  60% 1RM 5  reps  at  65% 5  reps  at  70% 5  reps  at  75% 5+ reps at 80%   For quality and max reps at 80%     Conditioning: 200m Run 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Uneven Kettlebell Push-ups* 10 GHD Sit-ups 20 Double Unders   3...Read More

  Strength: Shoulder Press 3-3-3-3-3   For Max Load     Conditioning: 21 Front Squats (95/63) 15 GHD Sit-ups 90 Speed Skips Run 200m   3 rounds for time Compare to Saturday 21 July 2012     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg  ...Read More

  Strength: Back Squats 3-3-3-3-3   For Max Load     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     Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle Split – 2:00...Read More