Skill Work: L-Sit 5:00 total hold time     Strength WOD: Power Snatch/Hang Squat Snatch 1-1-1-1-1   For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep)     Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35...Read More

    Strength WOD: Hang Power Clean 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning WOD: Every minute on the minute, until failure, perform: 1 Box Jump (24/20″)* 5 Kettlebell Swings (53/35)   *Each successful minute add 1 Box Jump     Post weight, experience, and total minutes completed to commentsRead More

    Skill Work: Double Unders If you have them, 3 x max rep, at least a total of 100 If you don’t, 30 attempts     Strength WOD:  Push Press 4-4-4-4   For Max Load (Clean the bar, then perform 4 Push Press)     Conditioning WOD: Row 250m 20 Half Tacos 15 Kettlebell Sumo...Read More

  Skill Work: Max Long Jump 3 attempts     Strength WOD: Snatch Grip Deadlift 3-3-3-3-3   For max load     Conditioning WOD: “Wall it up” 21-15-9 rep rounds of: Wall-Ball Burpees (20/14) @ (10/9′) Kettlebell Snatch  (53/35)* Run 300m   For Time *Alternate arms every 3 reps     Post distance, max load,...Read More

  MPCF Board WOD “Isabel” 30 Snatches (135/93)   For Time (10:00 cap) Compare to Wednesday, 29 August 2012   …Rest 10 minutes   Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Overs (20/16″) Don’t Touch Box 10 Parallette Pass Throughs 20 Speed Skips   For Score    ...Read More

  Skill Work: Handstand Hold 10:00 of practice     Strength WOD: Squat Clean 3-3-3-3-3     Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 2 Muscle-ups 4 Deadlifts (225/150) 6 Bar Push-ups 20 Double Unders   For Score     Post experience, weight, and score to comments  Read More

  Strength WOD: Jerk 5-5-5-5-5       Main WOD: “Stay Focused” 20 1-arm Kettlebell Swings (35/25) Run 200m 20 Overhead Walking Lunges (45/35) Run 200m 20 GHD Sit-ups Run 200m 20 Box Jumps (24/20″)   2 rounds for time     Post weight used and time to commentsRead More

  Max Height Box Jumps 3-3-3-3-3-3   Strength WOD: Back Squat 5 @ 65% 5 @ 75% 5 @ 85%     Conditioning WOD: 20 Unanchored Sit-ups 15 Med Ball Push-ups 10 Chest-2-Bar Pull-ups   3 rounds for time   Rest 5 minutes   Partner up, perform hill sprints. Start at bottom of hill. Partner...Read More

    Strength WOD: Shoulder Press 3-3-3 @ 65% 1RM 2-2-2 @ 85% 1RM   For Quality     Conditioning WOD: “Double Up” 200 Double Unders 35 Power Cleans (135/93) 15 Muscle-ups   For Time     Post experience and time to commentsRead More

  Strength WOD: Deadlift 1-rep max (20 minute time cap)   Compare to Thursday, 02 January 2014       Conditioning WOD: “Eye on the Prize” Complete as many rounds as possible in 10:00 of: 5 Muscle -ups 10 Handstand Push-ups 15 Squats 30 Double Unders   For Score Compare to Saturday, 25 January 2014...Read More