Conditioning: 3-person team WOD* 1200m Sprint 105 Slammers (12/8) @ 2m 90 Calories Rowed 75 Hand-release Push-ups 60 Calories Biked 45 Pull-ups 300 Double Unders For Time *equal work required on all exercises …rest 7:00, then as a team… Strength: 12:00 Cap 5-rep max Deadlift For score (team total) Flexibility/Mobility: ROMWOD ...Read More
Skill: 3-person team Row 6000m* For Time *Each TM will row: 1000m @ 80% 500m PR pace 500m @ 90% 250m @ 95% 250m @ 100% Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Ring Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (45/35)...Read More
Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”. Conditioning: “Two become one” Solo* Max rep Box Overs (24/20″) in 2:00 For score …rest 2:00, then… Partner up** 2 rounds of:...Read More
Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015 …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00...Read More
Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on… …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders 5 rounds for time Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30...Read More
MPCF is closed on Monday, 04 September. We will be meeting at Vertical Limit Fitness at 0900. Come join us for some “Labor” intensive work!! We will have fun while we sweat and move heavy things. Classes normal the rest of the week. Post experiences to comments Read More
2012 Flashback! Who’s up for another Tough Mudder?! Conditioning: 4-person Team 200 Double Unders 160 Sit-ups 120 Push-ups 80 Calories Biked 40 Chest-2-Bar Pull-ups For Time Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position. …Rest 10:00 from the...Read More
Conditioning: 4-person team WOD (2M/2F) “Forward and Reverse” M/F pair one completes the following, in order: 50 Calories Rowed 50 Wall-Ball Shots (25/16 ) at (10/9′) 40 Pull-ups 50 Box Jumps (20″) 40 Front Squats (115/75) 40 Calories on Assault Bike M/F pair 2 complete the following, in order: 40 Calories on the Assault...Read More
Conditioning: Part 1: 3-person team 4500m Row …or… 3600m Run For Time Part 2: Complete as many rounds and reps as possible in 8-minutes of: 50 Double Unders 10 One-arm Dumbbell Overhead Squats (50/35) For Score Skill: Pick any Three (3) skills on the “Athletic Skills Sheet” Flexibility: 15...Read More
