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

Can you find what is abnormal about this picture? 😉   Strength: Back Squats 5 reps @ 70% 3 reps @ 80% Max reps at 90%   Conditioning: 5 Wall-Ball Shots (25/16) @ (11/10′) 10 Toes-2-Bar 15/12 Calories Rowed 30 Double Unders   4 rounds for time   Flexibility: Couch Stretch Calf Stretch Pike Stretch...Read More

  Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time Compare to Wednesday, 25 April 2018 *Equal work and only one partner working at a time throughout WOD....Read More

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 15/12 Calories Rowed 12 Alternating Pistols 9 GHD Sit-ups   For score   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35) 10m One-arm Overhead Dumbbell Walking...Read More

  Strength: Deadlift Every 75 seconds perform 2 connected reps Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.   For max load   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12...Read More