Skill: Handstand Hold 6 x 30 second Hold Overhead with External Rotation Bias for 30 seconds in between sets For Quality Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50...Read More
Strength: Thruster 1-rep max For Max Load Compare to Tuesday, 15 October 2013 Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders 4 rounds for time Mobility: Pick any 3 mobilities from the MWOD posters Hold each for 2:00...Read More
Skill: Sally Squats* For Quality *Perform squats to the song “Flower” by Moby. Start in the down squat position, and every time the song says “Bring Sally up”, stand up. And on “bring Sally down”, return to the bottom of the squat; and hold that position until the next “bring Sally up”. ...Read More
Strength: Back Squat 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps and quality Conditioning: “Pressed, but won’t back down” Complete as many rounds in 15 minutes of: 200m Sprint 10 Pistols, alternating 10 V-ups 10 One-leg Kettlebell Deadlift Crossover(35/25) For Score Compare...Read More
Conditioning: MPCF Board WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups 10 rounds for time Compare to Monday, 01 April 2013 Note: “Bulger” can be a long WOD. There will be a 45:00 cap. Come to class ready to get moving. 🙂 Mobility: Olympic...Read More
Royal Huddleston Burpee Challenge Final Day! Congrats to Robert “ring leader” Hauger, Danny Scroggins, Rhonda Gonsalves, Lisette Coston, John Schumer, David Sowards, David Monquist for successfully completing the challenge. Conditioning: MPCF Board WOD 150 Burpees For Time Compare to Tuesday, 10 January 2012 Strength: Split Jerk 3-3-3-3-3 For Max Load...Read More
Noon class is canceled today. Sorry for any inconvenience. Skill: 6 rounds of: 20 seconds max rep Double Unders rest 10 seconds 20 second Handstand Hold rest 10 seconds Conditioning: Pick any Girl, Hero, or Board WOD Mobility: Quad Smash – 2:00 per leg Overhead T-spine Smash – 2:00...Read More
Skill: Elevated Ring Rows 5-5-5-5-5 For Quality Strength: Back Squat 1-rep max For Max Load Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk 3 rounds for time ...Read More
