Ladies of MP hitting the town in Mexico. I hope the locals were warned! 🙂 Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1 For Score Compare to Tuesday, 16 June 2015 *With a continuous running clock, on “Go”, perform 3 KBS...Read More
Strength: Clean and Jerk 4 reps at 45% 1RM 4 reps at 55% 3 reps at 65% 3 reps at 75% 2 reps at 80% 2 reps at 85% For Quality Conditioning: Complete as many rounds and reps as possible in 9 minutes of: 10 Toes-2-Bar 30 Double Unders Rest 30 seconds...Read More
Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Tuesday, 11 November 2014 Conditioning: “I’m your Huckleberry II” 10 Strict/Dead Hanging Pull-ups 20 Push Press (95/63) 300m Run 4 rounds for time Similar to Tuesday, 11 November...Read More
Conditioning: Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders …Rest 3 minutes Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips …Rest 3 minutes Complete as many rounds as...Read More
Had a great time with friends at “Bring a Friend WOD”! Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans...Read More
Friday is “Bring a Friend”. Bring that friend you have been trying to get started. Conditioning: Partner WOD “Friends and Family” (revised) As partner groups, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More
Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. Conditioning: In support of my good buddy, Happy 41st Birthday Doug! “DECKER” D* – 1 Round of ‘Diane’ 21 Deadlifts (225/155#) 21 HSPU E – 1 Round of ‘Eva’ 800m Run/30 KB Swings...Read More
Skill/Conditioning: Partner WOD Row 1000m* For Time …rest 4 minutes, during rest, perform 10 partner switches off and on the rower. Focusing on smooth transition with loosening the straps, reaction of the seat, etc.. Row 1000m* For Time *Equal work required Strength: Front Squat 5 reps @ 50% 1RM 4...Read More
Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips For Score Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back...Read More
