Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off   For Quality     Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette...Read More

  Strength: Pick one: Back Squats or Deadlift 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Just a little work” Partner WOD* 4 x 400m run relay (2 each) 60 Power Snatches (115/75) 80 Kettlebell Push-ups 100 Sit-ups 4...Read More

Classes are 0900 and 1200 only.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 7m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time...Read More

  Skill: Practice 10 minutes on: Hollow Body position holds Hollow Body rocks High Plank Variations   For Quality     Conditioning: Partner WOD “Barbell. Brew.BBQ 2” 100 Kettlebell Swings (53/35) 80 Lateral Bar Over Burpees 60 Thrusters (115/75) 40 Toes-2-Bar 20 Bar Muscle-ups   For Time Only 1 athlete working at a time.  ...Read More

Danny getting his “ape” on!   Strength: Deadlifts 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: Partner WOD: As a team, row 100 calories, 10 calories at a time. While one partner is rowing, the other does 7 Plate...Read More

  Strength: Pick any lift, and perform one option: 1. Establish a 3-rep max or 2. Establish a 1-rep max     Conditioning: Partner WOD “Dance a Little” 20 Chest-2-Bar Pull-ups 40 Plate-facing-Burpees (45lb bumper) 60 Box Overs (24/20″) 80 Slammers (12/8) 100 Sledge Swings(10/8) 2000m Row   For Time Equal work. Complete each exercise...Read More

  Strength: Hang Power Clean 1-rep max   For Max Load Compare to Wednesday, 18 December 2013   Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 20 Slammers (12/8) 10 Pull-ups 5 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Pull-ups 5 Handstand...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 16...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More

  Conditioning: Partner WOD*: “You go, I go” With a 6-minute cap perform as many reps as possible of: 30 Deadlifts (225/153) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Chest-2-Bar Pull-ups …rest 1-minute and strip weights, then… With a 6-minute cap perform as many reps as possible of: 20 Hang Power Cleans (135/93) 20 Wall-Ball Shots...Read More