Skill: Row Sprints: 500m Row at 90% PR pace* Rest 2:00 500m Row* Rest 2:00 500m Row* For Time *This pace is 90% of current 500m row PR. Conditioning: “What’s in a name?” 5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups* 10 rounds for time Compare to Tuesday, 11...Read More
Conditioning: “Squared” Partner WOD 400m Run* 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Shoulder Touches 800m Run* 30 Burpees 30 Double-Unders 30 Toes-to-Bar 400m Run* 2 Rounds For Time Compare to Saturday, 8 June 2013 *EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME. All runs will be completed in 200m...Read More
Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @ (10/9′) 80 Double Unders 20 Overhead Squats (75/53) 20 Kettlebell Swings (53/35) 20 Thrusters (75/53) 200m Run For Time Compare to Friday, 02 June 2017 Strength: Front Squats 1-Rep Max Compare to Friday, 01 December 2017 Flexibility/Mobility:...Read More
Conditioning: 150m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63) 3 rounds for time (10:00 cap) *Must clean from floor, and place on back. Strength: Overhead Squat 1-rep max Compare to Monday, 11 December 2017 Flexibility/Mobility: Shoulder Smash – 1:00/side...Read More
MP Fitness will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend. Memorial Day WOD Option 1: MPCF Board WOD “Trevor” As a 4-person team*, complete the following: 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Squats For...Read More
Congrats to “Ape To No Good” for making the finals, and finishing 8th out of 29 teams! Skill/CFE: Row 500m Rest 3 minutes 3 rounds for total sprint time Conditioning: “Let’er Rip” 3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 1 minute*...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed For total sprint time Conditioning: Complete as many rounds in...Read More
Strength: Front Squat 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders For Score Flexibility:...Read More
Sprint work: 100m Sprint Rest 90 seconds 7 rounds for time Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees For Score *Add 2 snatches per round. Burpees remain the same throughout. Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated...Read More
