Conditioning: Partner WOD 30-20-10 rep rounds* of: Pull-ups Wall-ball shot (20/14)@(10/9’) *Calories biked   …rest 2:00, then… 30-20-10 rep rounds* of: Meters of handstand walking GHD sit-ups *Calories rowed   For time and calories *While one partner is performing reps, the other partner performs specified monostructural movement for max calories. Equal work required on...Read More

  Conditioning: 10 Power snatches (135/93) 400m Run 15 Handstand push-ups 500m Row 20 GHD sit-ups 1200m Bike 30 Burpees-over-bar 400m Run 20 Double kettlebell thrusters (53/35) 500m Row 15 Chest to bar pull-ups 1200m Bike 10 Power Cleans (185/123)   For time …Rest 3:00… 1:00 Ski erg for max calories     Post results...Read More

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th.    Endurance: Every minute on the minute for 6-minutes* perform: 0:30 hard row for calories*...Read More

  Skill: 7 Ring rows w/ straps crossed 7 Perfect push-ups 1:00 rest   4 sets for quality   Conditioning: Complete as many rounds as possible in 15-minutes of: 1 Snatch (125/83)* 1 Pull-up* 5 Double unders*   For score *Each round, add 1 snatch, 1 pull-up, and 5 double unders     Post results...Read More

  Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Tuesday, 04 August 2020     Post results and experiences to commentsRead More

Conditioning: 50/40 Calories rowed 5 Rope climbs 10 Devil presses (2×50/35) 50′ Double dumbbell overhead walking lunges (50/35)   For time (12:00 cap)   Strength: Front squats 11 @ 35% of 1-rm 9 @ 45% 11 @ 55% 9 @ 65% 11 @ 75%   For quality at each load. Work on cycling through big...Read More

Conditioning: Partner WOD* 60 Wall-ball shots (25/16) @ (10/9′) 40 GHD sit-ups 20 D-ball cleans (100/80)   2 rounds for time   …rest 2:00, then… 40 Toes-to-bar 20 Dumbbell box step overs (75/50) @ (20″)   2 rounds for time   …rest 2:00, then… 50 Calories bike 50 Calories row   For time    ...Read More

Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 600-400-200 GHD Sit-ups 32-24-16   For time   Skill: 3 Rope climbs 30 second hollow hold 3 reps of 5 second negative from...Read More

Endurance: Bike 50/40 calories @ 90% 6-min pace 25 Burpees-over-bar Row 50/40 calories @ 90% 6-min pace Rest 2:00 Bike 40/32 calories @ 94% 6-min pace 30 Sit-ups Row 40/32 calories @ 94% 6-min pace Rest 2:00 Bike 30/24 calories @ 98% 6-min pace 25 Wall-ball shots (20/14) @ (10/9′) Row 30/24 calories @ 98%...Read More

  Conditioning: Buy-in: 40/32 Calories ski erg …then… 10-20-30-40 rep rounds of: Alternating dumbbell snatches (50/35) Calories rowed Sit-ups Calories biked   For score (20:00 min cap)   Strength: Power Snatch 7 @ 35% of 1-rm snatch 9 @ 45% 11 @55% 9 @65% 7 @ 75%   For quality at each load. Work on...Read More