Conditioning: 4-person team WOD (2M/2F) “Forward and Reverse” M/F pair one completes the following, in order: 50 Calories Rowed 50 Wall-Ball Shots (25/16 ) at (10/9′) 40 Pull-ups 50 Box Jumps (20″) 40 Front Squats (115/75) 40 Calories on Assault Bike   M/F pair 2 complete the following, in order: 40 Calories on the Assault...Read More

Time elapse photography over Winnipeg in 1979 Conditioning: “Total Eclipse” Complete as many rounds and reps as possible in 20:17 of: 79 Single Unders 14 Overhead Squats (75/55) 70 Lunges* 30 Alternating One-Arm Dumbbell Snatches (50/35) 400m Run   For Score *Walking and alternating   …rest 2:00, then… “Blackout” Partner up Max reps in 2:40...Read More

Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a time...Read More

There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.   Conditioning: Partner WOD 3 rounds of: 10 Synchro Pull-ups 20 Ring Push-ups 30 Sit-ups Slammers (16/12) @ 2m   …then… 2...Read More

  Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups   4 rounds for time (25:00 cap)   Strength: Overhead Squat 3-3-3-3-max reps @ 55-60-65-70-75% 1RM   Flexibility/Mobility: ROMWOD     Post...Read More

Great Fourth of July crew at Vertical Limit Fitness!   Conditioning: Perform as many rounds and reps as possible in 10 minutes of: 1 Front Squat (135/93) 1 Kettlebell Swings (97/62) 150m Run 2 Front Squats 2 Kettlebell Swings 150m Run 3 Front Squats 3 Kettlebell Swings 150m Run …so on…   For Score  ...Read More

What’s wrong in this picture? 🙂 Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: Partner WOD* 100 Double Unders 20 Single-Arm Dumbbell Overhead Squats (50/35) 40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)* 800m Run 30 Shoulder Press (95/63)* 40 GHD Sit-ups 30 Hang...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017   Flexibility/Mobility: Spine Smash...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed   For Score   Strength: Thruster 1-rep max Compare to Wednesday, 21 December 2016   Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder...Read More

Conditioning: Partner WOD: 6 x 200m Run Sprints 80m D-Ball Carry (100/80) 60 Calories Biked 40 Sandbag Zercher Squats (70/40) 4 x 250m Row Sprints 20 GHD Sit-ups 2 x 50 Double Unders 10 Muscle-ups   For Time   Strength: Snatch plus 2 Overhead Squat Find 1-Rep Max   Flexibility/Mobility: ROMWOD     Post time,...Read More