Skill: 30 seconds L-sit 30 seconds Handstand Hold   3 rounds for quality   Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 7 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score   …rest 5 minutes, then… Part...Read More

Congratulations to all these amazing people (except the mean coach on the far left) for reaching their 10 year Functional Fitness anniversary! And let me (the mean coach) also say THANK YOU for continuing to return day after day. For some reason, you trusted me with your lives. That is saying a LOT looking at...Read More

  Conditioning: Partner WOD “Synchro this and synchro that” 10 Synchronized Burpees-over-Bar 10 Synchronized Barbell Lunges (115/73) 10 Synchronized Pull-ups 10 Synchronized Squat Cleans (135/93) 100 Double Unders* 10 Synchronized Deadlifts (225/153) 10 Synchronized Barbell Push-ups 10 Synchronized Alternating Dumbbell Snatches (50/35)   4 rounds for time *Each partner does 50. Use only one bar per partner....Read More

  Conditioning: Calories Rowed GHD Sit-ups Power Cleans (135/93) Handstand Push-ups Zercher Sandbag Squats (70/40)   5 rounds for score Instructions: Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds,...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

  Skill: Death by… Box Jumps (24/20″)   For score* On minute 1, perform 2 box jump, then rest. On minute 2, perform 4 box jumps, then rest. Continue on thru minute 9. Then perform max rep box jumps on minute 10.   Conditioning: 10 One-arm Overhead Alternating Stationary Dumbbell Lunges (50/35)* 10 Wall-Ball Push-ups...Read More

  Strength: Thrusters 3-rep max*   For max load *Must be connected. If you need to rest between reps, you must rest at top, full extension.   Skill: Pull-ups* 5-5-5-5-5   For quality *Reps should be connected   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 2 Burpees* 2 Hollow...Read More

  Conditioning: Partner WOD Row 1000m 30 Power Snatches (95/63) 40 Alternating Pistols Bike 1200m 40 Shoulder to Overhead (95/63) 50 Army T-Pushups Row 800m 50 Box Overs (24/20″) 60 Abmat Butterfly Sit-up Bike 800m 60 Weighted Walking Lunges (45/35) 140 Double Unders   For Time   Strength: Find complex 1-rep max* 3 Deadlifts ⇒...Read More

  Conditioning: 30 Overhead Squats (95/63) 30 Calorie Bike 30 GHD Sit-ups 30 Calorie Row …rest 2:00… 20 Overhead Squats (95/63) 20 Calorie Bike 20 GHD Sit-ups 20 Calorie Row …rest 1:30… 10 Overhead Squats (95/63) 10 Calorie Bike 10 GHD Sit-ups 10 Calorie Row …rest 1:00… 5 Overhead Squats (95/63) 5 Calorie Bike 5...Read More

  Skill: Treadmill Sprints 200m rest 1:00 200m rest 1:00 400m rest 2:00 400m rest 2:00 200m rest 1:00 200m   For total sprint time   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 3 Ring Dips* 6 Kettlebell Swings (72/53)* 9 Abmat Sit-ups   For score *Rx+ do weighted...Read More