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
Strength: Sumo Deadlift 4-4-4-4-4 For max load Conditioning: “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183) For Time Compare to Wednesday, 21 August 2013 Flexibility: 20 Side Leg Swings – each side...Read More
Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 While working on pistols, perform: Max Long Jump 3 attempts For Quality Conditioning: “Beast Mode” 10 Clean-2-Overhead (135/93) 15 Body Blasters Run 300 3 rounds for time Mobility: Plantar Surface...Read More
Packed house and good times at Vertical Functional Fitness on Memorial Day! 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...Read More
