Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 20/16 Calories rowed 6 Burpees over the rower …Rest 5:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories biked 5 Shuttle runs (25-ft down and back = 1) …Rest 5:00, then… Complete as many rounds and reps...Read More

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. Conditioning: MPCF Board WOD “Randy” 75 Power snatches (75/53) For time (8:00 cap) Compare to Wednesday, 04 August 2021 Strength: 10 Front squats at 60% …Rest 3:00, then… Every...Read More

Conditioning: 6 Rope climbs (13’) …straight into… 3 rounds of: 10 Overhead squats (95/63) 10 Calories biked …rest 4:00, then… 30 Overhead squats (95/63) …straight into… 3 rounds of: 2 Rope climbs (13’) 10 Calories biked …rest 4:00, then… 30 Calories biked …straight into… 3 rounds of: 10 Overhead squats (95/63) 2 Rope climbs (13’)...Read More

Conditioning: 2000m Bike 20 Alternating dumbbell snatches (50/35) 20 Pull-ups …rest 2:00, then… 750m Row 15 Dumbbell hang power clean and jerks (2×50/35) 15 Burpees over dumbbells …rest 2:00, then… 600m Run 10 Single-arm dumbbell overhead squats left (50/35) 10 Single-arm dumbbell overhead squats right (50/35) 10 Bar muscle-ups For time (30:00 cap)Read More

Conditioning: 15-10-5 rep rounds of: Deadlifts (225/153) Shuttle runs (25-ft down and back = 1) …straight into… 20 Wall-walks …straight into… 5-10-15 rep rounds of: Deadlifts (225/153) Shuttle runs For timeRead More

Endurance: 2500m Row* For time *At the top of every 3:00 perform the following: 0:00 – Bike 20/16 Calories 3:00 – Bike 20/16 Calories 6:00 – Bike 15/12 Calories 9:00 – Bike 15/12 Calories 12:00 – Bike 10/8 Calories 15:00 – Bike 10/8 Calories 18:00 – Bike 5/4 Calories 21:00 – Bike 5/4 Calories …now...Read More

Strength: 10 Rounds of: 100m Run (recovery pace) 1 Power clean* For quality *Start at ~55%, increase each round, finish at ~90% Endurance: 2-3 Person Teams 12-minutes max calories For scoreRead More

Conditioning: Partner WOD, equal work 100-ft Backrack lunges (135/93) 40 Toes-to-bar 100-ft Backrack lunges (135/93) 40 GHD Sit-ups …Rest until 15:00, then… Complete as many reps as possible in 3-minutes of: Bar muscle-ups …then… Complete as many reps as possible in 2-minutes of: Double unders For time and scores Strength: Deadlift At the top of...Read More

Conditioning: Run 400m and then… 5 Rounds of: 15 Wall ball shots (20/14) @ (10/9′) 10 Deadlifts (135/93) 5 Hang power cleans (135/93) And then… 400m Run For time Post results and experiences to commentsRead More