Every minute on the minute (EMOM), for 7 minutes, perform: 10 Overhead Squats @ 50% 1-rep max* …rest for 7 minutes, and then do… 21-15-9 rep rounds for time of: Kettlebell Swings (53/35) Handstand Push-ups Burpees Post weight and result of OHS EMOM, and time to comments *If...Read More
Joey: MPCF wishes you the very best in Atlanta! You will be missed! “The Devil Went Down to Georgia” As many rounds as possible in 15 minutes of: 5 Dead-hang Toes-to-Bar* 10m Burpee Broad Jumps 15 Wall-Ball Shots (20/14) @ (10/9′) *no swinging, legs straight, slow & controlled Rest 5...Read More
Strength WOD: Clean 3-3-2-2-2-1-1-1-1 (25 minute cap) Speed WOD: 10 Hand-release Push-ups 9 Burpee Pull-ups 15 Power Snatches (95/63) 21 Overhead Squats (95/63) For Time Post max weight weight and time to commentsRead More
Strength WOD Every minute on the minute for 5 minutes: 10 Deadlifts @ 60% of 1 rep max Main WOD (25 minute time cap) 400m Run 10 Pull-Ups** 15 Box Jumps (24/20″) 3 rounds for time **Rx+ option: Strict/dead-hanging pull-ups Box Jumps (30/24″) Read More
Strength WOD: Snatch 1-rep max (20 minute time cap) then: Main WOD: “60% of the time, works every time” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Power Snatch (60% of 1-rep max) V-Ups Supermans** For Time Post 1-rep max and WOD time to comments **Standard for Supermans. Lie on...Read More
“…the mice will play” Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113) Masters (115/73) 1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4 Front Squat etc. Score = total number...Read More
“Hooah…..or something Army like that” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Clean and Jerk (145/93) Toes 2 Bar Complete 20 Double-Unders after rep rounds 10-6 Complete 20 Speed Skips after rep rounds 5-1 For Time Post time to commentsRead More
Congrats to Christian for a PR 6:44 Rx Fran & his first strict ring muscle-up. “I’d Rather Be Golfing” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead Squats (115/73) 1-2-3-4-5-6-7-8-9-10 rep rounds of: Body Blasters* For Time WOD is performed as follows: 10 OHS, 1 body blaster 9 OHS, 2 body blasters 8 OHS, 3 body...Read More
True partners show up in identical outfits, without setting it up!! Strength WOD: 10 minutes, every minute on the minute: 3 Power Cleans (135/95) 1 Push Jerk (135/95) 3 Front Squat (135/95) …then Speed WOD: 25 Singles 25 Speed Skips 50 Double Unders 25 Speed Skips 25 Singles For Time ...Read More
