General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: Partner WOD “Biking with Angie*” “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats   *Partners do equal work on Angie. But while partner is performing reps of Angie, the other partner has to be biking for calories.   For time and calories     Post results and experiences to commentsRead more

  General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 400m Rest 3-5 minutes   5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including rest This is a variation of Row’d Royalty 20.1. If you are registered for Row’d Royalty, you may perform it as they allow it. Otherwise, stick to the more limited rest times.   Strength: 4-4-4-4 @ 80% 1RM Deadlift   Specific warm-up: 7 @ 25% 6 @ 40% 5 @ 55% 5 @ 70%   Mobility: Quad smash Reclined spinal twist Twisted cross     Post results and experiences to commentsRead more

Flashback to 2014!   Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 10 Toes-2-Bar 20 Calories biked 30-ft Handstand Walking* 20 Alternating Pistols 10 Plate push-ups*   For Score *Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a plate. The only thing allowed to touch is your chest to an abmat that is between the hand plates.   Mobility: Saddle sit Twisted cross Spine smash Overhead distraction     Post results and experiences to commentsRead more

  Conditioning: “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′) Time with Helen: Run 400m 21 Kettlebell swings (53/35) 12 Pull-ups Time with Grace/Isabel: 20 Ground-2-overhead (95/63) …then… Sell-out: 30 Bar-over-burpees   For time     Post results and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Wednesday, 25 July 2018   Or… MPCF Board WOD 5K Row   For time Compare to Friday, 18 December 2015   Or… 15K Bike   For time   Or… 5K Ski Erg   For time     Post results and experiences to commentsRead more