Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 17 June...Read More

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90% (15:00 cap)   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat*   For score* (10:00 cap) *Add 1 Power Clean and 1...Read More

  Conditioning: Bike 1500m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees 20 Double Unders …then… Row 1000m …then… 3 rounds of: 10 Power Cleans (135/93) 10 Ring Dips 10 Alternating Dumbbell Snatches (50/35) …then… Bike 1500m   For Time   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Pigeon – 1:30/side...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: Front Squat 1 minute to complete 15 reps Front Squat @ (65/43) 1 minute rest 1 minute to complete 12 reps...Read More

Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time Compare to Tuesday, 04 September 2018 This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Conditioning: 40-20-10 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 30-20-10 rep rounds of:...Read More

Old school from October 2014!   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...Read More

Turner Falls and Tough Mudder = Fun weekend!   Conditioning: Complete as many rounds as possible in 10-minutes of: 3 Burpee-Box-Overs 3 Deadlifts (225/155) 6 Burpee-Box-Overs 6 Deadlifts 9 Burpee-Box-Overs 9 Deadlifts …etc, adding 3 reps to each exercise every round   For Score   …Rest 10:00, then with a running clock… 0:00-2:00 Max rep...Read More

Congratulations to MP’s own Miss Emma Clary! She was named a National Merit Scholarship Semifinalist!! Stong work Emma!!   Conditioning: 10 2-minute rounds of: 20/16 calorie row Max Sit-up Slammers (12/8) @ 2m Rest 30 seconds   For score   Mobility: Elevated Cat – 1:30 Reclined Spinal Twist – 1:00/side Half Straddle – 1:00/side  ...Read More

  Bike Sprints: Partner up 2 x 400m* 2 x 600m 2 x 800m 2 x 600m 2 x 400m   For Time *one sprint each partner at each distance   Conditioning: HERO WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups...Read More

  Strength: Hang Power Snatch ⇒ 3 Overhead Squats 5 rep of complex, increasing load each set. Work to a heavy load   For quality and load   Conditioning: 100 Double Unders …then… 4 rounds of: 20 Alternating Dumbbell Clean to Overhead (50/35) 20m Alternating Overhead Dumbbell Lunges (50/35) …then… 100 Double Unders   For Time...Read More