Conditioning: Complete as many rounds and reps in 9 minutes of: 10 Knees-2-elbows 50′ Handstand walk Rest 4 minutes, then… Complete as many rounds and reps in 7 minutes of: 1,2,3,4….rep rounds of: Bar muscle-ups Power clean and jerk (185/123) Rest 3 minutes, then… Complete as many rounds and reps in 5 minutes of:...Read More

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 8 GHD Sit-ups 12 Calories Rowed   …rest 2 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Chest-to-bar pull-ups 12 Calories Biked   …rest 2 minutes, then… Complete as many rounds and reps as...Read More

Bring friends to any class this Wednesday for a free WOD!   Skill: 10 Lat activation pulls 10 Arch hollow swings on bar 20 Double unders Rest 2:00   4 sets for quality   Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Monday, 10 August 2020...Read More

  Skill: 0:20 L-hang from bar 0:30 Rest 1/1 Handstand box walks (1 rotation left and 1 rotation right) 1:00 Rest   3 Sets   Conditioning: Partner WOD “Hitman” 21 Push press (95/63) 21 Bar over burpees 21 Box jumps (24/20) 15 Push press (115/73) 15 Bar over burpees 15 Box jumps (24/20) 9 Push...Read More

  Conditioning: Complete as many rounds and reps as possible in 1-minute of: Alternating dumbbell snatches (50/35) Front squats (135/93) Rope climbs Sit-ups Single-arm devil press (50/35)   3 rounds* for score *Rest 1:00 between rounds   Strength: Shoulder Press* 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @...Read More

  Conditioning: MPCF Board WOD “1-mile run”   For time   Strength: Hang Power Clean 5 @ 25% 1RM 5 @ 35% 4 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality under load  ...Read More

  Endurance: Stage 1: 10/8 Calories Row 0:30 Hollow hold 10/8 Calories Bike 0:30 Hollow hold 10/8 Calories Ski 0:30 Hollow hold 800m Run   Stage 2: 20/16 Calories Row 0:30 Low plank 20/16 Calories Bike 0:30 Low plank 20/16 Calories Ski 0:30 Low plank 600m Run   Stage 3: 30/24 Calories Row 0:30 Hollow...Read More

  Conditioning: Partner WOD 30-20-10 rep rounds* of: Pull-ups Wall-ball shot (20/14)@(10/9’) *Calories biked   …rest 2:00, then… 30-20-10 rep rounds* of: Meters of handstand walking GHD sit-ups *Calories rowed   For time and calories *While one partner is performing reps, the other partner performs specified monostructural movement for max calories. Equal work required on...Read More

Conditioning: “Death by Duo” Every minute on the minute, for as long as possible*: 1 Pull-up 1 Kettlebell swing (72/53) *add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the...Read More

  Conditioning: 10 Power snatches (135/93) 400m Run 15 Handstand push-ups 500m Row 20 GHD sit-ups 1200m Bike 30 Burpees-over-bar 400m Run 20 Double kettlebell thrusters (53/35) 500m Row 15 Chest to bar pull-ups 1200m Bike 10 Power Cleans (185/123)   For time …Rest 3:00… 1:00 Ski erg for max calories     Post results...Read More