Thank you to our amazing Festivus volunteers! Conditioning: 10 Chest-to-bar pull-ups 4 Shuttle runs (25-ft down and back = 1) 15 Overhead squats (95/63) 10 Chest-to-bar pull-ups 4 Shuttle runs (25-ft down and back = 1) 12 Overhead squats (115/78) 10 Chest-to-bar pull-ups 4 Shuttle runs (25-ft down and back = 1) 9 Overhead...Read More
Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories skied 20 Push-ups …rest 3:00, then… Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories rowed 10 Alternating dumbbell snatches (70/50) For scores (each and total) Skill/Accessory Work: 5/side Kettlebell curtsy...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Conditioning: MPCF Board WOD 50/40 Calories bike For time …Rest 10:00-15:00 and then… Conditioning (optional): Option 1: As many rounds and reps as possible in 8-minutes of: 8 Power snatches (75/53) 8 Bar-facing burpees For score Option 2: Pick...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Conditioning: Partner WOD* Partner A: 1 Rounds of: 5 pull-ups, 10 push-ups, 15 squats Partner B: Max meters rowed Partners switch after each round of Cindy. Continue rotating until 2000m has been completed on the rower. For time (10:00 cap) Strength: Thruster...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Endurance: 0:30 Max calories bike 0:30 Rest 0:30 Max calories ski 0:30 Rest 1:00 Max calories bike 1:00 Rest 1:00 Max calories ski 1:00 Rest 1:30 Max calories bike 1:30 Rest 1:30 Max calories ski 1:30 Rest 2:00 Max calories bike 2:00 Rest 2:00...Read More
Ladies, join us this Saturday at 5:30pm for Galentine’s! Conditioning: Partner WOD, equal work As many rounds* and reps as possible in 20:00 of the following: Buy in: 30 Bar-facing burpees Then in the remaining time…. 2 Bar muscle-ups 4 Deadlifts (225/153) 6 Box jump overs (20″) For score *Add 2 reps to each...Read More
Accessory/Skill Work: Every minute on the minute: Minute 1: 0:30 Low plank hold Minute 2: 10 Push-ups Minute 3: 0:30 Max reps strict handstand push-ups Minute 4: Rest 3 Rounds for score of max strict handstand push-ups Conditioning: 7 Wall-walks 14 Front squats (165/113) 21 Kettlebell swings (72/53) 3 Rounds for time...Read More
Conditioning: 500m Row 20 Power cleans (135/93) 1200m Bike 20 Clean and jerk (135/93) 500m Ski 20 Shoulder to overhead (135/93) 400m Run For time (25:00 cap) Post results and experiences to comments Post results and experiences in the commentsRead More
Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups …immediately into 4 rounds of… 200m Run 15 Push-ups …immediately into 4 rounds of… 200m Run 25 Squats For time (30:00 cap) Core Work: 10 V-ups 10 Tuck-ups 0:20 Hollow hold 0:20 Arch hold 1:00 Rest 4 Sets* *Try to go unbroken...Read More
