25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Similar to June 30, 2010Read More

    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

 “I hate Jerks”   Complete as many rounds as possible in 20 minutes of: 1 Clean & Jerk (135/93)* 1 Chest-2-Bar Pull-ups*   *Note: each round, add 1 Jerk and 1 PLU. e.g. round 3 would be: 1 Clean/3 Jerks, 3 C2B PLU If you have to drop the bar before getting all Jerks for...Read More

  “Tabata What”   Toes-2-Bar Kettlebell Push-ups Row for Calories Box Jumps (30/24)   …Rest 1 minute, and then   Tabata Speed Skips     For Score       Post total score* to comments   *Total score is the sum of the lowest rep count set of each exercise. T2B+KBPU+Cal Rowed+Box Jumps+Speed SkipsRead More

  REST DAY         CFE WOD: Choose a sport: Run, Row, Bike or Swim   10 x 1-minute ALL OUT EFFORT, 1-minute rest   Post total sprint distance to commentsRead More

Happy Birthday to Jana, Danny, and Patrice!   “Jannice”   200m Run 30 Shoulder Touches 40 Double Unders 300m Row 20 Slammers (12/8)   4 rounds   …Rest exactly 3 minutes   60 Burpees     For Time       Post total time to commentsRead 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

  “Drop the Ball” Complete as many rounds as possible in 25 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 15 Wall-Ball Push-Ups 20 Weighted Walking Lunges* (35/25)   At minute 7:00, 14:00, and 21:00, stop and run 400m. After your run, pick up your AMRAP where you left off.   Post total rounds and...Read More

  “Drop It Like a Squat”   10 Hand-stand Push-Ups 15 Overhead Squats (65/45) 10 Pull-ups 15 Box Jumps (24/20) Run 200m   4 rounds for time   Post time to commentsRead More