Strength: Back Squats 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%     Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15...Read More

  Conditioning: “Sleep Deprived” Row 1000m …then 21-15-9 rep rounds of: Front Squats (115/73)* Kettlebell Push-ups …then Run 800m   For Time *Bar Starts on the ground. Athlete must clean bar, and then perform front squats. A squat clean is allowed and countable for a rep.   Flexibility: Low Lunge Twist – 1:30/side Lateral Opener...Read More

  Strength: Snatch* 3-3-3-3-3   For quality and max load *These are full squat snatches     Conditioning: Row 800m 40 Dumbbell Snatches (53/35)* Run 600m 30 Dumbbell Snatches Row 400m 20 Dumbbell Snatches Run 200m 10 Dumbbell Snatches   For Time These are 1-arm snatches, alternating every 5 reps     Mobility: Couch Stretch...Read More

  Partner WOD: Complete as many rounds and reps as possible in 9:00 of: Run 200m Max Rep Box Jumps (30/24″) Rest 30 seconds, switch, and repeat   …rest 2:00   Complete as many rounds and reps as possible in 9:00 of: 50 Double Unders Max rep Sit-ups Rest 30 seconds, switch, and repeat  ...Read More

Reminder: Evening class is canceled. All other classes are normal.   Strength & Speed: Complete as many reps as possible in 6 minutes of: 15-12-9 rep rounds Power Cleans to Overhead (115/73) Lateral Bar-Over-Burpees   For Score   …Rest 8:00   Conditioning: Now partner up, and perform equal work of: 10 Muscle-ups 30 Plate facing...Read More

  Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off   For Quality     Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette...Read More

Danny getting his “ape” on!   Strength: Deadlifts 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: Partner WOD: As a team, row 100 calories, 10 calories at a time. While one partner is rowing, the other does 7 Plate...Read More

  Skill or Strength: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   …Or   Make-up any missed 1-rep max   For Quality or Max Load     Conditioning: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time  ...Read More

  Strength: Clean 1-rep max   Compare to Monday, 30 September 2013     Conditioning: “Yes” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Pull-ups Overhead Squats (95/65)*   For Time Compare to Monday, 18 November 2013 *Up to 55% 1RM     Mobility: Quad Smash – 2:00/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 2:00/leg...Read More

  Skill: Hinge Rows 5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows   For Quality   Conditioning: Complete as many rounds in 9:00 as possible of: 3 Muscle-ups 5 Hang Squat Cleans (155/103) 7 Handstand Push-ups   For Score   Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00 T-Spine Smash...Read More