Girls night! Celebrating Courtnie’s upcoming wedding!   Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Friday, 12 April 2013 *On rounds 1 and 3 do T2B. On rounds 2 and...Read More

  Strength: Deadlift 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “25 to Life” 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Air Squats 25 Hand-release Push-ups 25 Double Unders 25 Kettlebell Swings (53/35) 25 Double Unders 25 Hand-release Push-ups 25 Air...Read More

Fun with friends! Celebrating the upcoming union of Jana and Doug!   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups   Conditioning: Complete as many rounds and reps as possible in 7...Read More

Summer is almost upon us. Make sure we are hydrating well throughout the day, everyday.   Strength: Snatch Grip Deadlifts 4-4-4-4-4   For max load   Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

  Conditioning: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time *Equal work. One at a time...Read More

Tire change!   Conditioning: Run 400m 4 round of: 4 Muscle-ups 8 GHD Sit-ups 12 Push-ups* …then… Run 600m …then… 4 rounds of: 10 Kettlebell Swings (72/53) 10 Push Press (75/53) 20 Double Unders …then… Run 400m   For Time *Burpees can be substituted here   Strength/Skill Work: Snatch Jump Shrug-2-Squat Snatch 1-rep max   Flexibility:...Read More

Happy birthday Sarah!   Strength: Front Squats (18:00 cap) 9   reps @ 20% 1RM 7   reps @ 45% 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   …rest 3 minutes, then Conditioning: Partner WOD “Fly’nn” (24:00 cap) Buy-in: 2000m Row …then with remaining time perform as many...Read More

  Strength: Find a 1-rep max for the following complex: Squat Snatch to 2 Overhead Squats   For max load   Conditioning: Run 200m 20 Kettlebell Swings (53/35) 10 Ring Dips 20 Wall-Ball Shots (20/14) @ 10′   4 rounds for time (20:00 cap)   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey –...Read More

“Hey bro, you coming down or what?!   Strength WOD: Perform the following for quality of movement pulling under the bar (20 minute cap): Squat Clean 5 reps @ 65% 1RM 4 reps @ 75% 1RM 3 reps @ 85% 1RM   For quality reps   Conditioning WOD: Complete as many rounds as possible in...Read More