When chalk and humidity meet! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time (15:00 cap) Compare to Wednesday, 28 September 2016 …rest 10:00 from completion of “Helen”, then… Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @...Read More
Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test” For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6...Read More
Conditioning: “Rooster” 10 Burpees 20 Double Unders 10 rounds for time Compare to Wednesday, 30 January 2019 Strength: Deadlift 7 @ 40% of 1-rm deadlift 9 @ 50% 11 @ 60% 9 @ 70% 7 @ 80% For quality and load, goal is to connect all reps and maintain proper form ...Read More
Great Memorial Day group to perform the team version of “The Seven”! Conditioning: Perform 1:00 work at each of the following: Double dumbbell push press (2×50/35) Row for calories V-ups Double-unders Double dumbbell box step ups (2×50/35) Rest 2 rounds for total score, no additional rest between rounds Strength/Skill: At 70% of...Read More
Endurance: Every 5 minutes on the minute, for 25 minutes (5 rounds) perform: 33/21 Calories biked in 1 minute* For total calories completed *In remaining 4 minutes, athlete completes 3 burpees for every calorie under 33/21 completed, and rest Skill/Accessory: Every 3 minutes on the minute: 50m Farmer carry* 10 GHD Sit-ups ...Read More
Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Conditioning: Partner WOD 1:00 work at each of the following* Dumbbell squat snatches (50/35) Handstand walk Deadlift (275/183) Alternating single arm devils press (50/35) D-ball cleans...Read More
Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Conditioning: MPCF Board WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′) For Time Compare to Wednesday, 16 January 2019 Skill: Strict Pull-ups 5 reps...Read More
Endurance: Bike 6:00 @ 90% of “6-min test pace”26 Rest 2:00 Row 6:00 @ 90% of “6-min test pace” Rest 2:00 Bike 4:00 @ 95% of “6-min test pace” Rest 2:00 Row 4:00 @ 95% of “6-min test pace” Rest 2:00 Bike 2:00 @ 105% of “6-min test pace” Rest 2:00 Row 2:00 @...Read More
Endurance: 30-minute row @ 85% of your “6-min pace” For pacing quality See “6 min row test” here Tuesday, 16 February 2021 Mobility: Pick two upper body, and two lower body stretches from the mobility posters Post results and experiences to commentsRead More
