Endurance: Run 1 mile Rest 3:00 Run 800m Rest 2:00 Run 400m Rest 1:00 Run 200m For time Accessory Core: Partner up, and perform: 40 Partner push-ups w/ alternating clap* *Every time you rest, both partners must perform: 30 second weighted low plank (55/45) 30 second weighted hollow hold (35/25) For...Read More
Conditioning: MPCF Board WOD’s “Daniel” 50 Pull-ups Run 400m 21 Thrusters (95/63) Run 800m 21 Thrusters (95/63) Run 400m 50 Pull-ups For time Compare to Friday, 07 October 2011 Or…. “Jerry” Run 1 mile Row 2000m Run 1 mile For time Post results and experiences to commentsRead More
Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch. Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More
Strength & Conditioning: “One way, the other way” 1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 rep rounds* of: Power clean (135/93) 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds* of: Bar-over-burpees For time *Perform 1 power clean and 10 burpees: then 2 power cleans and 9 burpees: and so on. Royal Huddleston Burpee Challenge: Day 121 Post results and experiences to...Read More
Conditioning: Partner WOD “Hang in there partner” Complete as many rounds* and reps as possible in 20 minutes of: 5 Thruster (95/63) 5 Burpees For score *Alternate complete rounds. While one partner is performing a round, the other partner is performing a dead hang from the pull-up bar. The partner in the hold...Read More
Conditioning: 100 Calories rowed 50 Burpee pull-ups 50 Calories rowed 25 Burpee pull-ups For time Mobility: Reclined spinal twist Twisted cross Eye of the needle Post results and experiences to commentsRead More
Endurance: 200m Sprint Rest 1 minute 8 rounds for total sprint time Metabolic Conditioning: Tabata* Triplet Overhead stationary lunges (55/45) Rest 1:10 Slammers (12/8) Rest 1:10 Alternating dumbbell snatches (50/35) For total score *Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds...Read More
Monday’s WOD will be at the Memorial High School track at 0900. Conditioning: MPCF Hero Board WOD “Michael” Run 800m 50 Back Extensions 50 Sit-ups 3 rounds for time Compare to Monday, 04 October 2010 Post results and experiences to commentsRead More
Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience. Conditioning: 20/16 Calories rowed 20 Burpees 5 rounds for time Skill: Handstand and Pistol progressions Mobility: Hip capsule Reclined spinal twist Twisted cross Royal Huddleston Burpee Challenge: Day 108 Post results and...Read More
