Flashback 2012! Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerks* (135/93) For time *Clean to OH any how is authorized. Must pass through the front rack position. Compare to Tuesday, 18 April 2017 Skill: Pick a few skills from Athletic Skill Sheets and work on them Flexibility: Right leg...Read More
Conditioning: MPCF Board WOD “Randy” 75 Power Snatches (75/53) For time Compare to Tuesday, 14 February 2012 Strength: Back Squats 5-5-5-5-5 For max load Mobility: Russian Baby Maker Reclined spinal twist Spine smash Post results and experiences to commentsRead More
2019 Functional Fitness Games registration live! Click HERE Affiliate name: MP Fitness Online Judges Course: Click HERE Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders 10 rounds for time Compare to Tuesday, 17 May 2016 Strength: Every 90 seconds, perform 2 connected reps of: Push Press* For max load *Start at 20%...Read More
Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters Pull-ups For Time Compare to Tuesday, 12 August 2014 Skill: Pick a few skills from Athletic Skill Sheets and work on them Flexibility: Right leg straddle Left leg straddle Middle straddle Post time and experiences to commentsRead More
Conditioning: MPCF Board WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′) For Time Compare to Monday, 10 January 2010 Strength: Weighted Strict Pull-ups 3-3-3-3-3-3-3 For max load Flexibility: Right leg Split Left leg Split Middle Split Back Arch Post time, load, and experiences to commentsRead More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Partner WOD 24-20-16-12-8 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Swings (72/53) Alternating Partner Pistols Calories Rowed For Time (15:00 cap) *Equal work required Strength: MPCF Board WOD Max load for 1...Read More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Pick a MPCF Board WOD Which ever you picked 2 weeks ago, do the opposite this week! “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!...Read More
Conditioning: Pick a WOD MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees For Time Compare to Friday, 15 August 2014 OR… Complete as many rounds and reps as possible in 20 minutes of: 10 Overhead Squats (95/63) 10 Burpees-over-Bar 400m Run For Time Mobility: Twisted Cross – 1:00/side...Read More
Skill: Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00 Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load Or, if caught up: Overhead Squat 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps...Read More
