Conditioning: 30-20-10 rep rounds of: Calories biked Toes-to-rings For time Time cap – 7:00 …Rest 1 minute from time cap, then… 15-10-5 rep rounds of: Burpees-over-bar Overhead Squats (135/93) For time Time cap – 5:00 Flexibility: Side split Middle split Skin-the-cat Post results and experiences to commentsRead More
Endurance: Bike 20 minutes* For max calories *Every 2 minutes, get off and perform (15/10) push-ups Skill: Handstand holds* 30 second hold, 1 minute rest 5 rounds for quality *Skill level: Beginner: belly to wall hold Beg-Int: back to wall Intermediate: slightly away from wall lightly tap one foot when needed Int-Adv:...Read More
This “Noah” Hero WOD was created by Reservoir Functional Fitness (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy...Read More
Endurance/Skill: 250m Row sprint Rest 2:00* 7 rounds for time *After completing the row, 2 minute rest begins. During rest perform 8 alternating pistols and then rest for the remainder. Core: 30′ PVC kettlebell walk* 10 OHS (@ the end of the walk) Rest 2-3 minutes between rounds 3 rounds for...Read More
Congratulations to Mayhem Freedom (team), Mat Fraser, and Tia-Clair Toomey for winning the 2019 Functional Fitness Games! Conditioning: WOD 1: 500m Row 30 Bar-facing-burpees For time (6:00 cap) Courtesy of Masters Functional Fitness Games 2019 …rest 10:00, then… 300m run 15 Pull-ups 5 Squat cleans (185/123) 3 round for time (15:00 cap)...Read More
Tuesday night class this week is canceled. All other classes normal. Endurance: 200m Run sprint Rest 2:00* 7 rounds for time *After completing the run, 2 minutes begins. Then perform 7 chest-2-bar pull-ups, and rest for the remainder. Core: Death by Hollow Hold Every minute on the minute, add 5 seconds to...Read More
Tuesday night class this week is canceled. All other classes normal. Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you. Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction Post results and experiences to commentsRead More
Conditioning: MPCF Team Board WOD “Team 1776” Kettlebell swings (53/35) Box jumps (24/20″) Air squats Push-ups Pull-ups Sit-ups Wall-ball shots (20/14) @ (10/9’) Calories rowed Double unders Burpees D-ball cleans (80/50) Dumbbell push press (50’s/35’s) For time As a team of three, complete 1776 rep by performing 150 reps of each of the...Read More
Endurance & Skill: Bike 600m Rest 2:00* 7 rounds for time *Perform 7 handstand push-ups during each of the rest periods. Core Work: Every minute on the minute for 12 minutes add 5 seconds to: Plank Hold (Start with 5 seconds hold, 55 seconds rest) Post results and experiences to...Read More
