Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Tuesday, 13 November 2012     Strength: Front Squat 1-1-1-1-1   For Max Load     Mobility: Super Front Squat – 2:00/side Hip Capsule – 2:00/side Overhead T-spine smash – 2:00     Post time, max load,...Read More

  Skill: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand   For Quality     Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100...Read More

  Strength: Power Clean 5  reps  @ 60% 1RM Clean 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 10-8-6-4-2-4-6-8-10 rep rounds of: Box Overs (30/24″) Kettlebell Push-ups Toes-2-Bar   For Time     Mobility: Quad Smash – 2:00/leg T-spine Smash – 2:00 Couch Stretch – 2:00/leg...Read More

    Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5*   For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.     Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More

  Strength: Deadlifts 5  reps  at  60% 1RM 5  reps  at  65% 5  reps  at  70% 5  reps  at  75% 5+ reps at 80%   For quality and max reps at 80%     Conditioning: 200m Run 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Uneven Kettlebell Push-ups* 10 GHD Sit-ups 20 Double Unders   3...Read More

  Strength: Shoulder Press 3-3-3-3-3   For Max Load     Conditioning: 21 Front Squats (95/63) 15 GHD Sit-ups 90 Speed Skips Run 200m   3 rounds for time Compare to Saturday 21 July 2012     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg  ...Read More

  Strength: Back Squats 3-3-3-3-3   For Max Load     Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups   For Score     Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle Split – 2:00...Read More

  Skill: Headstand Hold 5 x 30 seconds Between sets, perform 30 Speed Skips   For Quality     Conditioning: “Steppin & Reppin” 40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/53)   Run 200m    30 Reps Box Jumps (24/20″) 30 Reps Kettlebell Swings (53/35) 30 Reps Overhead...Read More

  Skill WOD: Perform 40 reps, 20 each leg of: 1-Leg Kettlebell Deadlift Crossover     Conditioning WOD: 15-12-9 rep rounds of: Kettlebell Push-ups Box Jumps (37/30″) GHD Sit-ups   For Time Compare to Saturday, 07 December 2013     Mobility: Pick any 3 stretches from the MWOD posters     Post time, stretches, and...Read More

  Strength: Clean and Jerk 1-rep max   For Max Load     Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders   3 rounds for time     Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00     Post Load, Time,...Read More