Conditioning: MPCF Board WODs Pick one of the following board WODs: Angie, Cindy, Mary, or Nancy   …rest 10:00, then partner up and perform… “Annie”* 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For time *Equal work. One at a time working.   Flexibility/Mobility: Right side straddle – 2:00 Left side straddle – 2:00...Read More

Skill Work: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   Diane 21-15-9 rep rds of: Deadlifts* Handstand Push-ups** *(225/155) – Rx (185/125) – 55+...Read More

Skill: 2000m Row For Time   Strength & Conditioning: Complete as many reps as possible in 8 minutes of: 1 Clean to 1 Jerk* 1 Burpee to 1 Pull-up 1 Clean to 2 Jerks 1 Burpee to 2 Pull-ups 1 Clean to 3 Jerks 1 Burpee to 3 Pull-ups …continue pattern until cap is reached...Read More

2012 Flashback! Who’s up for another Tough Mudder?!   Conditioning: 4-person Team 200 Double Unders 160 Sit-ups 120 Push-ups 80 Calories Biked 40 Chest-2-Bar Pull-ups   For Time Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.   …Rest 10:00 from the...Read More

Conditioning: “Admit it…you love this!” Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   For Score   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9 minutes: 10 Box Jumps (30/24″) 5...Read More

Strength: Every minute on the minute, perform 2 reps of: Hang Power Clean* For max load *Receive the bar bar in the 4″ position (half squat). Start at 50%, increase by 3-5% each minute until failure.   Conditioning: Hero WOD “Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts (155/103) 7 Box...Read More

Conditioning: Run 600m* …rest 5:00, then… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 3:00, then… 2 rounds of: 20 Double Unders 15 Kettlebell Swings (53/35) 20 Alternating Dumbbell Snatches (50/35) …rest 1:00, then… Row 1000m   For Time *If you have a vest, wear it (20/14)   Flexibility/Mobility: Couch Stretch – 1:30/side Spine...Read More

Conditioning: 50 Wall-Ball Shots* (25/16) @ (10/9′) 25 Toes-2-Bar 300m Run with plate (55/35)   For Time (7:00 cap) *perform max reps 20 seconds on, 10 seconds off until 50 is reached   …Rest 3:00   12-10-8 rep rounds of: Push Press (135/93) Alternating Pistols Calories Biked   For Time (5:00 cap)   …Rest 5:00...Read More

“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”   Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m*   For quality of speed control and time *Switch every 500m, row at 90% your 250 pace Conditioning: Every...Read More

  Conditioning: Part 1: 3-person team 4500m Row …or… 3600m Run   For Time   Part 2: Complete as many rounds and reps as possible in 8-minutes of: 50 Double Unders 10 One-arm Dumbbell Overhead Squats (50/35)   For Score   Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Flexibility: 15...Read More