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Strength/Speed
Flashback: Battle Over Redlands 2013  0630 class is canceled today. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.7 7-minute AMRAP 20 Double Unders* 5 Overhead Squats*   For total weight lifted   *Instructions: 20 double unders are RX, 80 singles is scaled. Overhead Squats are performed for Rx and Scaled the same. Athlete can have...
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 Click here to register for Masters Functional Fitness League (MFFL) Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups   6 Deadlifts 5 Hang Power Cleans 4 Power Snatches 6 Pistols or 12 Goblet Squats...
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  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...
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0845 class is canceled. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.1 and MPCF Board WOD: “Grace” 30 Clean & Jerk*   For Time Compare to Wednesday, 14 May 2014   *These are clean to overhead anyhow. Only requirements are: each rep starts on the ground, and bar must pass through the front rack...
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  Conditioning: “Ruby” 20 Squats 12 Hang Power Snatches (115/75) 6 Burpee Box Overs (30/24″)*   5 rounds for time *Must clear box   Mobility: Banded Olympic Wall Squat – 2:00 Super Front Rack – 2:00 each arm Quad Smash – 2:00 each leg   For Quality     Post time and experiences to comments
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2011 Flashback: Tulsa Mud Run   Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets   For Quality   Conditioning: 40 Speed Skips 10 Sumo Deadlift High-pull (75/53) 20 Slammers (12/8) 10 Thrusters (75/53)   4 rounds for time …then 10 Muscle -ups For Quality   Flexibility:...
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  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...
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  Strength: Push Press 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 80%   Conditioning: 25 Burpees 25 Power Cleans (135/93) 25 Burpees …but Every minute on the minute perform: 7 Wall-Ball Shots (20/14) @ 9′   For Time   Flexibility: Couch Stretch, 1:00/leg...
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  Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set   Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats   …Rest 9:00   Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53)   For Time (7:00 cap)...
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  Skill: Rowing Technique and Damper/Drag Test   For Quality   Conditioning: Partner WOD “Go For It!”   Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″)   Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes...
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