A little Saturday post-WOD fun. Strength/Skills: Snatch Positions @ 45% 3-3-3 @ 2″ Drop 3-3-3 @ 4″ 3-3-3 @ 6″ 3-3-3 @ Full SQ   For Quality   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until...Read More

Two little kids playing on the playground.   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Monday, 09 February 2015   Strength: Ground-to-Overhead-to-3 rep Overhead Squat   Weight is to be taken from the ground, put overhead any way, and then perform 3 reps...Read More

  Strength: Clean and Jerk 5  reps  @ 60% 1RM 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 8 Kettlebell Snatches (53/35) 6 GHD Sit-ups 4 Strict Handstand Push-ups   …now run 800m and rest...Read More

    Conditioning: Functional Fitness Team Series Event 4 Scaled version: Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 Thrusters (65/35) 5 Pull-ups Then, Male 2 and Female 2 each perform: 10 Thrusters (65/35) 10 Pull-ups Then, Male 1 and Female 1 each perform: 15...Read More

  Conditioning: Functional Fitness Teams Series Event 3 Rx’d WOD: 42-30-18 reps for time of: Muscle-ups, with static Deadlift hold 350-lb partner Deadlift*   Scaled WOD: 80-60-40 reps for time of: Hand-release Push-ups, with static Deadlift hold 270-lb partner Deadlift*   *Partner Deadlifts: Rx’d – 135-lbs on one side, 170-lbs on the other Scaled – 90...Read More

  Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: “Game on” First… Run 600m Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees...Read More

  Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality   Conditioning: 12-9-6 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash...Read More

  Conditioning: Run 5K For Time Meet at north end of the LaFortune Golf Course parking lot at 0800.   Strength & Skill: Run 100m 1 Rope Climb (18/15′) Run 100m 5 Squat Cleans (95/63) Run 100m 1 Rope Climb (18/15′) Run 100m 4 Squat Cleans (115/73) Run 100m 1 Rope Climb (18/15′) Run 100m...Read More

Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: Master Qualifier 4 21-15-9 rep rounds of: Deadlifts (225/155) Box Jumps (24/20″) Handstand Push-ups   For Time Compare to Tuesday, 28 April 2015...Read More

  Strength: Snatch 1-rep max Compare to Monday, 13 April 2015   Conditioning: 4 rounds: 11 Box Jumps (30/24″) 9 Goblet Squats (70/45) 7 Knees-2-Elbows 5 Burpees Run 100m   For Time (12:00 cap)   Mobility: Overhead Tissue Smash – 1:30/arm Quad Smash – 1:30/leg Couch Stretch – 1:30/leg Banded Bully – 1:30/arm    ...Read More