There will be no 0845 class Monday. All other classes are normal sorry for any inconvenience. Conditioning: “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m 4 rounds for time Compare to Wednesday, 26 October 2016 Strength: Front Squats 5 reps @ 65% 3 ...Read More
Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015 …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00...Read More
Coach Becky dominated at her Level 1 re-cert! Strong work! Friday 0845 class is cancelled this week. Sorry for any inconvenience. Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load …now continue on with EMOM, and perform: 1 Hang Squat Clean,...Read More
Fun weekend comp with the Ape and Vertical families at Battle on the Plains! Conditioning: Partner WOD* Row 500m/Fat Bar Deadlift hold (115) 150 Double Unders/Fat Bar Front Rack hold 100 Calories Bike/Fat Bar Back Rack hold 50 Toes-2-Bar/Fat Bar Overhead hold For Time …rest 8:00 As many meters in 2 minutes of:...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Tuesday, 01 November 2016 Conditioning: Choose your level: “Summit” Complete as many rounds as possible in...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Conditioning: Complete as many rounds as possible in 10-minutes of: 3 Burpee-Box-Overs 3 Deadlifts (225/155) 6 Burpee-Box-Overs 6 Deadlifts 9 Burpee-Box-Overs 9 Deadlifts …Etc, adding 3 reps to each exercise every round For Score …Rest 10:00, then with...Read More
Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35) Rest 2 minutes between rounds 3 rounds for score Compare to Friday, 27 September 2013 *High-Lows start...Read More
Conditioning: MPCF Board WODs Pick one of the following board WODs: Angie, Cindy, Mary, or Nancy …rest 10:00, then partner up and perform… “Annie”* 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For time *Equal work. One at a time working. Flexibility/Mobility: Right side straddle – 2:00 Left side straddle – 2:00...Read More
