Conditioning: 100 Calories rowed 50 Burpee pull-ups 50 Calories rowed 25 Burpee pull-ups   For time   Mobility: Reclined spinal twist Twisted cross Eye of the needle     Post results and experiences to commentsRead more

  Endurance: 200m Sprint Rest 1 minute   8 rounds for total sprint time   Metabolic Conditioning: Tabata* Triplet Overhead stationary lunges (55/45) Rest 1:10 Slammers (12/8) Rest 1:10 Alternating dumbbell snatches (50/35)   For total score *Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.     Post results and experiences to commentsRead more

Monday’s WOD will be at the Memorial High School track at 0900 only.   Conditioning: Partner WOD “Memorial at Memorial” 400m Run* 20 Wall-ball volleyball throws (20/16/14) Alternating burpee broad jumps* Sprint* 20 Wall-ball sit-up throws (20/16/14) 20 Push-ups w/ clap   4 rounds …then… Run bleachers on both side of stadium.   For time   *Instructions: Partners run rounds 1 and 4 together. Alternate rounds 2 and 3 runs, partner A runs 400m in round 2, B runs 400m round 3. Burpee broad jumps increase each round. Round 1 – 25 yds, Round 2 – 50 yds, Round 3 – 75 yds, Round 4 – 100 yds. Alternate every 2 reps. Sprint equals the burpee broad jumps each round. “Sprint” back to the start line. (MM/MF/FF)     Post results and experiences to commentsRead more

Monday’s WOD will be at the Memorial High School track at 0900.   Conditioning: MPCF Hero Board WOD “Michael” Run 800m 50 Back Extensions 50 Sit-ups   3 rounds for time Compare to Monday, 04 October 2010     Post results and experiences to commentsRead more

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.   Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Goblet Squats (72/53) 20 Speed Skips 10 Army T-Push-ups 20/16 Calories Rowed   For Score   Strength: Pause Back Squats (3 sec. pause) 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80%   For quality   Mobility: Pick any 3 stretches from the MWOD posters   Royal Huddleston Burpee Challenge: Day 111     Post load, score, and experiences to commentsRead more