Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5%   For Quality   Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   2 rounds for time  ...Read More

The “Super” ladies of MP sporting their hidden identities at fellow Functional Fitnesster and affiliate owner of Vertical Functional Fitness, Doug Decker’s 40th birthday celebration!   WOD 1: “Rogue at the Redlands” 3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   …Rest 4 minutes  ...Read More

  Conditioning: MPCF Partner Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter...Read More

  Conditioning: KO in the OK Online Qualifier Scaled WOD 1: Complete as many rounds and reps as possible in 10-minutes of: 15 Pull-ups 15 Thrusters (95/65) 90 Single Unders   For Score   Strength: Hang Power Clean 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For...Read More

  Conditioning: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m   5 rounds for time Compare to Friday, 16 July 2010   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post time and experiences...Read More

  Skill: Tripod Hold 3 x 1:00* Handstand Hold 3 x 30 seconds*   *20 seconds of Seated Shoulder Flexion between sets   Conditioning: “Sledge Slamming” 30 Calories Rowed 25 Slammers (12/8) 20 Sledge Swings (10/8) 15 Wall-Ball Shots (20/14) @ (10/9′)   3 rounds for time Compare Wednesday, 30 April 2014   Mobility WOD:...Read More

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat   For score* (10:00 cap) *Add 1 Power Clean and 1 Front Squat...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes   200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂   Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More

  Conditioning: Board WOD Pick one: “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Tuesday, 15 July 2014   Or…   “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Dips   For Time Compare to Friday, 20 August 2010   Strength or Skill: Hang Squat Snatch 2-2-2-2-2-2-2 Starting...Read More