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, 08 August 2015 Instructions: Equal work. One person at a time...Read More
New platforms under construction! Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run For Score …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More
Wednesday is “Bring a Friend”. Bring that friend you have been trying to get started. Conditioning: Partner WOD “Friends and Family” As a partner group, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More
Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row For Time (20:00 cap) *Equal work and only one partner working at a time throughout WOD, except WB throws. (A/B/C):...Read More
Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Dumbbell Snatches (50/35) 12 Knees-2-Elbows 2 x 200m Run Sprint …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Dumbbell Snatches (50/35) 10 V-ups 2 x 50 Double Unders …rest 2 minutes...Read More
“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc.. Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang...Read More
Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points...Read More
Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K...Read More
And the winner is…Bradley! Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift High-Pull (75/50) Box Jumps (20″) Push Press (75/50) 3 rounds for score Compare to Wednesday, 01 August 2012 Perform as many reps as possible in one minute at each station, then rotate to...Read More
