Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50 Wall-Ball Shots (20/14) @ (10/9′) 50 Burpees 50 Double Unders   For Time Compare to Wednesday, 18 January 2017   Mobility & Flexibility: Shoulder Fold –...Read More

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More

Row Skill: Stroke pyramid: 1,2,3…15…2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back...Read More

Happy Veteran’s Day!   Conditioning: Partner WOD Heroes! 3 round of “Whitten”* 22 Kettlebell Swings (72/53) 22 Box Jumps (24/20″) 400m Run 22 Burpees 22 Wall-Ball Shots (20/14) @ (10/9′)   …rest 2 minutes, then… 4 rounds of “DT”* 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (all use same bar, 155/103)   …rest...Read More

Conditioning: MPCF Board WOD Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Friday, 29 January 2016   Flexibility/Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Couch Stretch – 1:30/side     Post time and experiences to commentsRead More

Skill: 3-person team Row 6000m*   For Time *Each TM will row: 1000m @ 80% 500m PR pace 500m @ 90% 250m @ 95% 250m @ 100%   Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Ring Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (45/35)...Read More

Coach Jimmy recharging his batteries at his Level 2 re-cert!   Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total...Read More

Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”.   Conditioning: “Two become one” Solo* Max rep Box Overs (24/20″) in 2:00 For score   …rest 2:00, then… Partner up** 2 rounds of:...Read More

Conditioning: 21-15-9 rep rounds of: Push Jerk (135/93) Chest-to-Bar Pull-ups   For Time   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side T-spine smash – 2:00     Post time and experiences to commentsRead More

  Skill: 250m Row @ 90% 500m PR pace Rest 2 min 500m Row @ 85% Rest 2 min 1000m Row @ 80%   For time and pace control   Conditioning: 4 rounds for time of: 30 Box Jumps (24/20″) 30 Sit-up Slammers (12/8) @ 2m   Flexibility: Rocking Table – 1:00 Twisting Ape –...Read More