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

  Conditioning: MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53)   For score Compare to Wednesday, 29 March 2017   Or… “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols...Read More

  Strength: Floor Press 1-rep max   For max load   Conditioning: 11 Front squats (135/93) 11 Toes-2-bar   7 rounds for time     Post results and experiences to commentsRead More

Reminder, no 0630 class Tuesday.   Conditioning: 12/10 Calories biked 25 Double unders 5 Burpees Rest 1:00   5 rounds for time   Strength: Back squats 5 reps @ 65% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80%   For quality     Post results and experiences to commentsRead More