Conditioning: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time *Equal work. One at a time...Read More

Tire change!   Conditioning: Run 400m 4 round of: 4 Muscle-ups 8 GHD Sit-ups 12 Push-ups* …then… Run 600m …then… 4 rounds of: 10 Kettlebell Swings (72/53) 10 Push Press (75/53) 20 Double Unders …then… Run 400m   For Time *Burpees can be substituted here   Strength/Skill Work: Snatch Jump Shrug-2-Squat Snatch 1-rep max   Flexibility:...Read More

Happy birthday Sarah!   Strength: Front Squats (18:00 cap) 9   reps @ 20% 1RM 7   reps @ 45% 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   …rest 3 minutes, then Conditioning: Partner WOD “Fly’nn” (24:00 cap) Buy-in: 2000m Row …then with remaining time perform as many...Read More

  Strength: Find a 1-rep max for the following complex: Squat Snatch to 2 Overhead Squats   For max load   Conditioning: Run 200m 20 Kettlebell Swings (53/35) 10 Ring Dips 20 Wall-Ball Shots (20/14) @ 10′   4 rounds for time (20:00 cap)   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey –...Read More

  Conditioning: Run 600m, 400m, 200m, 400m, 600m* 20m Overhead Walking Lunges (45/35), 55+(35/25) 30 Slammers (12/8) 55+(10/6) @ 2m 10 Pull-ups 30 Double Unders 20 Wall-Ball Push-ups**   5 rounds for time *On round 1, run 600m; on round 2 run 400m; on round 3, run 200; and so on. **Use a heavy ball as...Read More

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 possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is...Read More

  Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees   For Time Masters 55+, Scaled, and Teen weights can be found HERE.   Option 2: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Friday, 25...Read More

  Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 9000m   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double...Read More

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More

  Conditioning: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes   Strength: Cluster 3-rep max   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post time, load, and experiences to commentsRead More