“Friend Friday” is THIS Friday, May 7th! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 05 June 2019     Post results and experience to commentsRead more

“May the 4th be with you!” “Friend Friday” is THIS Friday, May 7th! Endurance: 30-minute bike @ 85% of your “6-min pace”   For pacing quality See “6 min bike test” here Tuesday, 06 April 2021   Skill: 10 Rower rollouts 0:20 Back extension hold*   3 Sets *If back extension hold is performed unbroken for 0:20, athletes may add weight each set     Post results and experiences to commentsRead 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 Then… 200 meter Rowing Sprints x 6 Followed by… 4 rounds (alternating partners each round, 2 rounds each): 12 Pull-ups 12 Overhead Squats (95/63) Lastly… 120 meter Human Wheel Barrel   For Time Compare to Saturday, 24 October 2015 Notes: This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In...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 2020     Post results and experiences to commentsRead more