Row Skill: Stroke pyramid: 1,2,3…15…2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back...Read More

  Conditioning: Row 500m Rest 1 minute Row 1000m Rest 2 minutes Row 1500m Rest 3 minutes Row 2000m   For Time   …Or… Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600m   For Time   Skill or Strength: Pick a few weaknesses from the Athletic...Read More

Strong work MP Charlie, aka “Shameless”!!   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   3 rounds for time Compare to Friday, 14 October 2016   Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* Rest 1 minutes   3 rounds for quality...Read More

Congrats to MP Delta! First timers team! Strong work!   Skill: 2000m Row @ 80% 500m Pace For row time and pace quality   Conditioning: 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Push-ups Slammers (12/8) @ 2m   For Time   Flexibility/Mobility: Posterior Chain and IT band – 1:30/side Anterior Compartment Smash – 1:30/side...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining...Read More

Friday night class is canceled this week. All other classes on Friday are normal. Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 01 November 2016   Conditioning: Choose your level: “Summit” Complete as many rounds as possible in...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Skill: 250m Row @ 95%* Rest 3:00 500m Row @ 90% Rest 4:00 750m Row @ 85%   For total sprint time and pace quality *% of current 500m PR pace Conditioning: 21-15-9 rep rounds of: Dumbbell Snatches (50/35) Pull-ups...Read More

Skill: 1000m Row at 80-85% 500m PR For time and pace quality   Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time Compare to Monday, 21 July 2014   Flexibility/Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post times and experiences...Read More

Skill: 500m Row at 90% PR pace* Rest 3:00 500m Row* Rest 3:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “WOD 3” (running version) Run 200m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53)...Read More

  Conditioning: MPCF Board WODs Pick one of the following board WODs: Angie, Cindy, Mary, or Nancy   …rest 10:00, then partner up and perform… “Annie”* 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For time *Equal work. One at a time working.   Flexibility/Mobility: Right side straddle – 2:00 Left side straddle – 2:00...Read More