Strength WOD: Hang Power Clean 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning WOD: Every minute on the minute, until failure, perform: 1 Box Jump (24/20″)* 5 Kettlebell Swings (53/35)   *Each successful minute add 1 Box Jump     Post weight, experience, and total minutes completed to commentsRead More

  MPCF Board WOD “Isabel” 30 Snatches (135/93)   For Time (10:00 cap) Compare to Wednesday, 29 August 2012   …Rest 10 minutes   Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Overs (20/16″) Don’t Touch Box 10 Parallette Pass Throughs 20 Speed Skips   For Score    ...Read More

  Skill Work: Handstand Hold 10:00 of practice     Strength WOD: Squat Clean 3-3-3-3-3     Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 2 Muscle-ups 4 Deadlifts (225/150) 6 Bar Push-ups 20 Double Unders   For Score     Post experience, weight, and score to comments  Read More

  Strength WOD: Deadlift 1-rep max (20 minute time cap)   Compare to Thursday, 02 January 2014       Conditioning WOD: “Eye on the Prize” Complete as many rounds as possible in 10:00 of: 5 Muscle -ups 10 Handstand Push-ups 15 Squats 30 Double Unders   For Score Compare to Saturday, 25 January 2014...Read More

  Strength WOD: Perform the following for quality (20 minute cap): Power Clean 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Conditioning WOD: Complete as many rounds as possible in 7 minutes of: 40 Speed Skips 10 Grasshoppers 10 Kettlebell Swings (70/53)   Rest 5 minutes...Read More

  Option 1: “The Odd WOD” Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over the bar   Compare to Monday, 24 September 2012     Option 2: Functional Fitness Games Open WOD 14.4 Complete as many rounds as possible in...Read More

  Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Friday, 11 October 2013     Option 2: Functional Fitness Games Open WOD 14.3 8 minute AMRAP: 10 Deadlifts (135/95) 15 Box Jumps (24/20″)...Read More

  Strength WOD: Shoulder Press 1-rep max (20 minute time cap)   Compare to Wednesday, 01 October 2013     Conditioning WOD: “Pressed, but won’t back down” Complete as many rounds in 15 minutes of: 200m Sprint 10 Pistols, alternating 10 V-ups 10 One-leg Kettlebell Deadlift Crossover(35/25)     Post max weight, rounds and reps...Read More

  Option 1: Functional Fitness Games Open WOD 14.2  For as long as possible: From 0:00-3:00 2 rounds of: 10 Overhead Squats (95/65)* 10 Chest-2-Bar Pull-ups From 3:00-6:00 2 rounds of: 12 Overhead Squats (95/65)* 12 Chest-2-Bar Pull-ups From 6:00-9:00 2 rounds of: 14 Overhead Squats (95/65)* 14 Chest-2-Bar Pull-ups Etc., following same pattern  ...Read More

There is no 0845 or 1200 class Friday. Sorry for any inconvenience. 0530, 0630, and 1730 classes are normal.     Option 1: Complete as many rounds as possible in 24:00 of: 200m Run 16 Box Overs (24/20″) 12 Push-ups 8 Toes-2-Bar   For Score     Option 2: Functional Fitness Games Open WOD 14.2...Read More