Love me some organization. 🙂   Conditioning: 5 rounds of “Rooster” for time 10 Burpees 20 Double Unders   …Rest 3 minutes   3 rounds for time of: 5 Handstand Push-ups 10 Squats 15 Sit-ups   Strength: Clean & Jerk 1-rep max Compare to Monday, 28 December 2015   Flexibility: Couch Stretch – 1:30/side Bilateral...Read More

  Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders   …rest 3 minutes…   Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups 6 Alternating Pistols 9 Ring Push-ups 18 Speed Skips   For Score   Strength:...Read More

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   4 rounds for time (10:00 cap)   Strength: Front Squats 1-rep max   Compare to Monday, 14 December 2015   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   8 rounds for...Read More

Coaches “masterminding”. Dangerous situation. 😉   Conditioning: “More Burpees Please” 1-2-3-4-5 rep rounds of: Body Blasters Burpee Box Overs (24/20″) Burpee Broad Jumps, 25′ Bar-Over-Burpees   For Time   …Rest 7 minutes   Strength: Pick any missed 1-rep (Shoulder Press, Thruster, Hang Power Clean) or Find a 4-rep max with any lift   Burpee Challenge:...Read More

  Conditioning: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile   For Time Compare to Friday, 08 July 2011 Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it....Read More

Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂   Conditioning: MPCF Board WOD  “Rooster” 10 Burpees 20 Double Unders   10 rounds for time   Strength: Thruster 1-rep Max   For Max Load   Burpee Challenge: Day 101   Flexibility: 15 Front Leg...Read More

Me with”Double Trouble”. Because I am innocent. 😉 Congrats Bradley and Courtnie McKone!!   Conditioning: MPCF Board WOD “Double Trouble” (Partners A / B) 200m Run / Max rep Thrusters (95/65) 20 Partner Push-ups 30 Pull-ups / Max Calories Rowed 30 Wall-Ball Sit-up Throws @ 5m (20/14) 200 Speed Skips / Max rep Handstand Push-ups...Read More

  Conditioning: MPCF Board WOD 150 Burpees For Time (20-minute cap)   …rest 5-10 minutes   As a 3-person team, perform the following: 3000m Row For Time Equal work required, use same rower   Burpee Challenge: Day 81   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side    ...Read More

Girls night! Celebrating Courtnie’s upcoming wedding!   Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Friday, 12 April 2013 *On rounds 1 and 3 do T2B. On rounds 2 and...Read More

  Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees   For Time Masters 55+, Scaled, and Teen weights can be found HERE.   Option 2: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Friday, 25...Read More