Conditioning: 50/40 Calories rowed 5 Rope climbs 10 Devil presses (2×50/35) 50′ Double dumbbell overhead walking lunges (50/35)   For time (12:00 cap)   Strength: Front squats 11 @ 35% of 1-rm 9 @ 45% 11 @ 55% 9 @ 65% 11 @ 75%   For quality at each load. Work on cycling through big...Read More

Conditioning: Partner WOD* 60 Wall-ball shots (25/16) @ (10/9′) 40 GHD sit-ups 20 D-ball cleans (100/80)   2 rounds for time   …rest 2:00, then… 40 Toes-to-bar 20 Dumbbell box step overs (75/50) @ (20″)   2 rounds for time   …rest 2:00, then… 50 Calories bike 50 Calories row   For time    ...Read More

Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 600-400-200 GHD Sit-ups 32-24-16   For time   Skill: 3 Rope climbs 30 second hollow hold 3 reps of 5 second negative from...Read More

Endurance: Bike 50/40 calories @ 90% 6-min pace 25 Burpees-over-bar Row 50/40 calories @ 90% 6-min pace Rest 2:00 Bike 40/32 calories @ 94% 6-min pace 30 Sit-ups Row 40/32 calories @ 94% 6-min pace Rest 2:00 Bike 30/24 calories @ 98% 6-min pace 25 Wall-ball shots (20/14) @ (10/9′) Row 30/24 calories @ 98%...Read More

  Conditioning: Buy-in: 40/32 Calories ski erg …then… 10-20-30-40 rep rounds of: Alternating dumbbell snatches (50/35) Calories rowed Sit-ups Calories biked   For score (20:00 min cap)   Strength: Power Snatch 7 @ 35% of 1-rm snatch 9 @ 45% 11 @55% 9 @65% 7 @ 75%   For quality at each load. Work on...Read More

  Conditioning: Partner WOD Buy-in: 1500m Row   …then… 3 rounds of: 30 Handstand pushups 20 Chest-2-bar pull-ups 10 Clean & Jerks (185/123)   …then… Sell-out: 3600m Bike   For time   Skill: 5 Rower rollouts 7 Arch rocks 9 Arch/hollow swings   4 rounds for quality     Post results and experiences to commentsRead More

Bring-a-Friend Wednesday Come join us for a free WOD! All class times are an option: 0530, 0630, 0845, 1200, 1730. Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull...Read More

  Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test”   For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6...Read More

Endurance: Every 5 minutes on the minute, for 25 minutes (5 rounds) perform: 33/21 Calories biked in 1 minute*   For total calories completed *In remaining 4 minutes, athlete completes 3 burpees for every calorie under 33/21 completed, and rest   Skill/Accessory: Every 3 minutes on the minute: 50m Farmer carry* 10 GHD Sit-ups  ...Read More

  Conditioning: Option 1: MPCF Board WOD 5000m Row For Time Compare to Tuesday, 27 November 2018   Option 2: Functional Fitness PairUp Throwdown 30 synchro deadlifts (185/123) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10...Read More