Conditioning: Partner WOD* 60 Wall-ball shots (25/16) @ (10/9′) 40 GHD sit-ups 20 D-ball cleans (100/80)   2 rounds for time   …rest 2:00, then… 40 Toes-to-bar 20 Dumbbell box step overs (75/50) @ (20″)   2 rounds for time   …rest 2:00, then… 50 Calories bike 50 Calories row   For time    ...Read More

Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 600-400-200 GHD Sit-ups 32-24-16   For time   Skill: 3 Rope climbs 30 second hollow hold 3 reps of 5 second negative from...Read More

Conditioning: Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 3 Wall walks Even minutes: 10 Parallette facing burpees … Rest 4:00 then … Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 12/9 Calories biked Even minutes: 15 Wall ball shots (20/14) @ (10/9′)   Strength:...Read More

When chalk and humidity meet! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 28 September 2016   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @...Read More

  Conditioning: Partner WOD Buy-in: 1500m Row   …then… 3 rounds of: 30 Handstand pushups 20 Chest-2-bar pull-ups 10 Clean & Jerks (185/123)   …then… Sell-out: 3600m Bike   For time   Skill: 5 Rower rollouts 7 Arch rocks 9 Arch/hollow swings   4 rounds for quality     Post results and experiences to commentsRead More

  Conditioning: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP alternating exercises of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP alternating exercises of: 2 Power...Read More

Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!   Conditioning: Partner WOD 1:00 work at each of the following* Dumbbell squat snatches (50/35) Handstand walk Deadlift (275/183) Alternating single arm devils press (50/35) D-ball cleans...Read More

  Conditioning: Option 1: MPCF Board WOD 5000m Row For Time Compare to Tuesday, 27 November 2018   Option 2: Functional Fitness PairUp Throwdown 30 synchro deadlifts (185/123) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Ring muscle-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) (no more than 30% 1-rep) 10/8 Calories Biked   For Score *Alternate exercises   Strength: Thruster 1-rep max Compare to Friday, 24 July 2020  ...Read More

Skill: Ring muscle-up progressions For quality of work   Conditioning: Every minute on the minute for 16 minutes, perform: Odd minutes: 15/12 Calories bike Even minutes: 9 Devil presses (35/25)   For completion each minute and score* *Goal is to complete each minute before the turn of the following minute. If athlete fails to complete,...Read More