Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score   Strength: Clean 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More

General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked...Read More

0530 & 0630 classes canceled for Friday and Monday. Sorry for any inconvenience.   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Saturday, 29 February 2020 *Run 400m...Read More

2013 Flashback! Skill: 4 Strict Pull-up + 5 sec hold with chin over bar 1:00 Rest   5 Sets   Conditioning: Every minute on the minute: Minute 1: 10 Toes to bar Minute 2: 8 D-Ball cleans (100/80) Minute 3: 6 Double dumbbell box step overs (50/35)@(20″) Minute 4: 4 Perfect push-ups Minute 5: 2...Read More

Endurance: Row 15/12 calories 25′ Handstand walk Row 15/12 calories 1:30 Rest   7 Rounds for total time     Post results and experiences to commentsRead More

Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups   For Time Compare to Wednesday, 23 January 2019   Skill: 0:20 Hollow Hold into 10 Hollow Rocks 0:30 Rest 0:20 Arch Hold into 10 Arch Rocks 1:00 Rest   5 Sets     Post results and experiences to commentsRead More

Skill: 10 Scapular pull-ups 0:30 Rest 0:20 Chin over bar hold 0:30 Rest 10 Lat activations 2:00 Rest   3 Sets   Conditioning: Partner WOD 8 Min AMRAP (partners alternate rounds) of: 1 Deadlift (225/153) 2 Burpee box overs (24/20) 3 Toes to bar   Rest 7 min   9 Min AMRAP (partners alternate exercises)...Read More

Sprint: MPCF Board WOD Row 500m   For Time Compare to Wednesday, 19 February 2020 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 2 Bar muscle-ups 6 Handstand push-ups 8 Hollow rocks 300m Run   For score (run is worth 1 point per 25m)     Post results and experiences...Read More

Skill: 0:30 Parallette Tuck Hold 0:30 Rest 1/1 Handstand Box Walk (1 rotation left plus 1 rotation right) 2:00 Rest 5 Sets   Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 06 May 2019     Post results and experiences to commentsRead More

  Skill: 3 Wall Walks 10 Supinated Ring Rows w/ feet elevated Rest 2:00   4 sets   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 400-300-200 GHD Sit-ups 32-24-16  ...Read More