Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down   For total calories *10 seconds to rotate each time   Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict...Read More

  Conditioning: MPCF Board WOD “Psycho” 200m Row 30 Alternating Pistols 400m Run 50 Sit-up Slammers (12/8) @ 2m 600m Row 70m Burpee Broad Jumps 800m Run   For Time Compare to Friday, 09 August 2013   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side...Read More

  Conditioning: Partner WOD* 1600m run …then… 2 rounds of: 10 Kettlebell Swings (97/62) 12 Chest-2-Bar Pull-ups 14 Overhead Squats (135/93) 18 Sit-up Slammers (14/10) 20 Calories Rowed …then… 200 Double Unders …then… 2 rounds of: 10 Kettlebell Swings (97/62) 12 Chest-2-Bar Pull-ups 14 Overhead Squats (135/93) 18 Sit-up Slammers (14/10) 20 Calories Rowed …then… 100/90/80 Calories Biked  ...Read More

  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 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score   Flexibility:...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

  Sprint work: 100m Sprint Rest 90 seconds   7 rounds for time   Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees   For Score *Add 2 snatches per round. Burpees remain the same throughout.   Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated...Read More

Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Tuesday, 14 February 2017 *Run 400m at the end of each rep round   Mobility: Lower Body Foam Roll...Read More

  Conditioning: Complete as many rounds and reps as possible in 35 minutes of: Run 600m 10 Deadlifts (315/213) Row 400m 20 Plate Push-ups* Run 200m 30 Situps   For Score Compare to Saturday, 22 July 2017 *Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on...Read More

  Strength: Power Clean to 5-rep max Front Squat   For max load   Conditioning: 15/12 Calories Biked 12 GHD Sit-ups 9 D-Ball Cleans (100/80) 6 Wall Climbs   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 1:00/side Reclined Spinal Twist – 1:00/side     Post...Read More

  Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time Compare to Friday, 07 April 2017 *Equal work and only one partner working at a time throughout WOD,...Read More