New platforms under construction! Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run For Score …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More
Wednesday is “Bring a Friend”. Bring that friend you have been trying to get started. Conditioning: Partner WOD “Friends and Family” As a partner group, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More
Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now, perform 3 rounds of: Row 350m @ 90% all out pace, rest 1 minute Conditioning: Every minute on the minute perform one round, adding 1 rep to each of: Box Jump (24/20″) Pull-up Abmat Butterfly Sit-up For Score Flexibility/Mobility: Dragon –...Read More
Team 1 wins the competition! Final Score: 470 to 463 Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (70/53), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score Strength: Overhead Squat 3-3-3-3-3 @ 60-70-75-80-85% 1RM For Quality Flexibility/Mobility:...Read More
Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Dumbbell Snatches (50/35) 12 Knees-2-Elbows 2 x 200m Run Sprint …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Dumbbell Snatches (50/35) 10 V-ups 2 x 50 Double Unders …rest 2 minutes...Read More
Conditioning: MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) For Score Strength: Deadlift Find 5-rep max Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Royal Huddleston Burpee Challenge: Day...Read More
“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc.. Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang...Read More
Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K...Read More
Burris meeting #thedavecastro. Conditioning: Option 1: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m For Time …Rest 3 minutes Strength: Cluster 3-rep max Option 2: 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball...Read More
