Conditioning: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP alternating exercises of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP alternating exercises of: 2 Power...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

Happy birthday Coach Wade! 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: “Got Bietz” 53/42 Calories bike 2:00 Rest 20 Snatches (53% of 1 rep max clean and jerk, rounded to nearest 5#...Read More

  Conditioning: Partner WOD 7-minute AMRAP* of (alternating rounds): 10/8 Calories biked 7 Strict pull-ups …Rest 3-minutes, then… 7-minute AMRAP of (alternating rounds): 10/8 Calories biked 7 Push-ups …Rest 3-minutes, then… 7-minute AMRAP of (alternating rounds): 10/8 Calories biked 15 Squats   For score(s) *All performed with a (20/14) vest, if available   …Rest/warm-up 10-minutes,...Read More

  Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53) 30 Slammers (12/8) 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53) 30 Double Unders …Rest 3:00, then… Run 600m   For Time Compare to Monday, 05 November 2018   Skill: 0:30 Low plank hold 0:30 Rest 0:30 Hollow hold 0:30 Rest  ...Read More

Skill: Ring muscle-up progressions For quality of work   Conditioning: Every minute on the minute for 16 minutes, perform: Odd minutes: 15/12 Calories bike Even minutes: 9 Devil presses (35/25)   For completion each minute and score* *Goal is to complete each minute before the turn of the following minute. If athlete fails to complete,...Read More

“Friend Friday” is THIS Friday, May 7th! Conditioning: 15 Deadlifts (225/153) 35 Overhead squats (75/53) 90 Double-unders   3 Rounds for time   Strength: Back squat 9@25% of your 1-rm back squat 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality     Post results and experiences to commentsRead More

  Conditioning: MPCF Board WOD MPCF Partner 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...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Wednesday, 26 August...Read More

Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53) Compare to Wednesday, 14 October 2020   Strength: Deadlift 9@25% of your 1-rm deadlift 8@35% 7@45% 6@55% 5@65%...Read More