Skill: Handstand Hold 5 x 30 seconds Perform 50 Speed Skips after each hold   For Quality     Conditioning: 21-15-9 rep rounds of: Kettlebell Swings (70/53) Handstand Push-ups Burpees Run 200m   For Time     Flexibility: Hold Couch Stretch, 2:00/leg Hold right leg split, 2:00 Hold left leg split, 2:00 Hold Couch...Read More

Congratulations to 4-time Games Champion Rich Froning, and Camille Leblanc-Bazinet for winning the titles “Fittest Man” and “Fittest Woman” on Earth! Strong Work!   Skill: 10 Pause Overhead Squats (45/33) 50 Double Unders Rest 2:00   3 rounds for quality     Conditioning: 2K Row   For Time     Flexibility: 2 rounds: 10 Sit-up to...Read More

  Strength: Deadlift 4-4-4-4-4 at 75% 1RM   For Quality     Conditioning: “The heat is on” 7 Handstand Push-ups 14 Glute -Ham Sit-ups 21 Calories Rowed 28 Double Unders   4 rounds for time     Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More

  Skill: Max Hold L-sit   For Time     Conditioning: “Chelsea” Every minute on the minute for 30 minutes*: 5 Pull-ups 10 Push-ups 15 Squats   For Score *On the last minute, if you successfully make 30 rounds, perform as many rounds as possible     Flexibility: Hold middle splits for 2 minutes 20...Read More

    Skill Test: Max Vertical Jump* *a one-step take off is allowed   For Max Height     Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time     Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack –...Read More

  Skill Test: Max Rep Push-ups Max Rep V-ups   For Max Rep and Quality     Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time     Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to...Read More

  Strength: Split Jerk 4-4-4-4-4 @ 60% 1RM Jerk*   For Quality *After each set, perform 10 Kipping Pull-ups     Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips   For Score     Flexibility: 10 Sit-up to Pike Hold Pike sit –...Read More

  New road and distance markers being laid!   Skill: Max Height Jumping Push-up Place plates on each side of your hands, explode out of the bottom and onto the plate stack     Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Friday, 01 June...Read More

  Skill: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand   For Quality     Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100...Read More

    Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5*   For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.     Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More