Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Friday, 15 July 2016 *Equal work required   Mobility: Pick one Pressing Pick one Squatting...Read More

  Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time Compare to Saturday, 09 July 2016   Strength: Option 1: Squat Cleans 5 reps @ 50% 1RM 5 reps @ 60% 5 reps @ 70%   For quality   Option 2:...Read More

Happy birthday Danny! Flashback to 2010!   Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time   Strength: Option 1: Make-up a missed 1-RM   For max load   Option 2: Pick a...Read More

  Sprints: 100m run Rest 1:00 200m run Rest 2:00 300m run Rest 3:00 400m run Rest 3:00 300m run Rest 2:00 200m run Rest 1:00 100m run   For Time   Conditioning: Bike 30/24 Calories …then 2 rounds of: 21 Box Overs (20/16″) 7 Kipping Pull-ups 15 Box Overs (24/20″) 5 Strict Pull-ups 9...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   Strength: Thruster 1-rep max Compare to Wednesday, 27 December 2017   Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder...Read More

  Strength & Conditioning: Partner WOD 40 Alternating Pistols* *Equal work   …then…. 10-9-8-7-6-5-4-3-2-1 rep rounds* of: Front Squats (135/93) *After each set of FSQ, perform 30 Double Unders. Equal work not required.   …rest 3 minutes, then… 40-20-10 rep rounds* of: Fat Bar Deadlifts (180/120) Sit-ups *Equal work required.   …rest 3 minutes, then…...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 Burpees 10/8 Calories Biked 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Friday, 15 December 2017   Flexibility/Mobility: Spine Smash –...Read More

  Open Gym 1730-1900     Post experiences to commentsRead More

Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.   Conditioning: 500m row Rest 1:00 10 rounds for time   …or…   MPCF Board WOD 5000m Row...Read More

Flashback to 2014! Gym will be closed on Wednesday in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome.   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 200m...Read More