Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022 Conditioning: “Merry, Merry Christmas” 3-person Team Part 1a: 7 Worm Push-ups* …then perform remainder of 5:00 AMRAP** of: 24 Front Squats (135/93) 27 Pull-ups 30 Alternating Dumbbell Snatches (50/35) 33 Wall-Ball Shots (25/16) @ (10/9′) Part 1b:...Read More
Conditioning: As many rounds and reps as possible in 4 minutes of: 15/12 Calories biked 10 Alternating dumbbell snatches (50/35) …Rest 2 minutes then… As many rounds and reps as possible in 4 minutes of: 15/12 Calories rowed 10 Burpees over rower …Rest 2 minutes then… As many rounds and reps as possible in 4...Read More
Make plans to join MP this Saturday for a free WOD at 0900! Skill: Transitioning on and off the rower 10 reps of: Get on, row 30m, get off, rest 30 seconds For quality Conditioning: 30 Double unders 20 Burpees-over-bar 10 Power Snatches (95/63) 2 rounds for time (9:00 cap) ...Read More
Conditioning: As many reps as possible in 5 minutes of: 10 Cal bike 10 Toes to bar 3 Squat cleans (185/123) … Rest 3 minutes then… As many reps as possible in 5 minutes of: 10 Cal ski 10 Toes to bar 3 Squat cleans (185/123) … Rest 3 minutes then…...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: EMOM for 5:00 perform: 200/150m Row Sprint Or… 400/300m Bike Sprint Post fastest and slowest time …Rest 10:00, then… 14 Plate-facing burpees (55# plate) 14 Half tacos 14 Alternating DB clean & jerk (50/35) 14 Alternating...Read More
Conditioning: As many rounds and reps as possible in 8 minutes of: 10 Overhead squats (95/63) 10 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 6 minutes of: 8 Overhead squats (115/73) 8 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 4 minutes...Read More
Skill: 10 Banded good-mornings 10 Monster walk (each direction) 10 Inch-worm pushups 10 Barbell Z-press 2 Rounds for quality Conditioning: MPCF Board WOD “Randy” 75 Power Snatches (75/53) For time Compare to Wednesday, 13 March 2019 Read More
Congrats to Coach Sarah and Coach Christa for competing in the Monster Games 2021 Masters Women division! Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups For Time Compare to Monday,...Read More
