Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 14 Double Unders   3 rounds for quality     Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Mobility: Hip Capsule Stretch – 2:30/side T-Spine Smash...Read More

  Strength: Front Squat 5    reps @ 60% 1RM 3    reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 3 Ground-to-Overhead (155/103) 6 Bar-Over-Burpees   3 rounds for time (5:00 cap)   …Rest 5:00   12 Deadlifts (205/133) 9 Pull-ups 6 Handstand Push-ups   3 rounds...Read More

    Strength: Hang Power Snatch  5    reps @ 55% 1RM 3    reps @ 65% 1+ reps @ 75%   For max reps at 75%     Conditioning: “Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings)...Read More

Steichen Family Row Team   Skill: 1-minute Handstand hold 10 Strict Pull-ups 30 Single Jump Rope   2 rounds for quality     Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as...Read More

  Strength: Back Squat 5    reps @ 55% 1RM 3    reps @ 65% 1+ reps @ 75%   For max reps at 75%     Conditioning: 10 Kettlebell Snatches (53/35) 8 Burpees 6 Handstand Push-ups 20 Double Unders   4 rounds for time     Mobility: Plantar Surface – 2:00/foot Banded Hip Extension...Read More

  Conditioning: “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Tuesday, 25 March 2014     Strength: Behind the neck press 5   reps @ 60% 1RM Shoulder Press 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Flexibility: 10 Sit-ups...Read More

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Tuesday, 02 October 2012     Strength: Hang Power Clean 5    reps @ 50% 1RM Clean 3    reps @ 60% 1+ reps  @ 70%   For max reps at 70%     Mobility: Lateral Opener...Read More

  Strength: Jerk 5   reps  at 55% 1RM 3   reps  at 65% 1+ reps at 75%   For max reps at 75%     Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013     Mobility: Hip Capsule...Read More

  Strength: “Functional Fitness Total” plus Bench Press Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 …plus Bench Press 1-1-1   For Max Load     Flexibility: Forward Fold with Twist – 1:00 Low Lunge Twist – 1:00 Lying Hip Capsule – 1:00   2 rounds for quality     Post max loads and experiences...Read More

  Strength: Push Press 1-Rep Max     Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time 21:00 Time Cap WOD courtesy of 2014 Functional Fitness Games, Masters Division     Mobility: Quad...Read More