General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33)   5 Cleans (95/63) 5 WB shots 2 C2B PLU   4 Cleans...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: Partner WOD “Biking with Angie*” “Angie” 100 Pull-ups 100 Push-ups 100...Read More

  General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 400m Rest 3-5 minutes   5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including...Read More

  Conditioning: “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′) Time with Helen: Run 400m 21 Kettlebell swings (53/35) 12 Pull-ups Time...Read More

  Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Wednesday, 25 July 2018   Or… MPCF Board WOD 5K Row   For time Compare to Friday, 18 December 2015   Or… 15K Bike   For time   Or… 5K Ski Erg   For time     Post results and...Read More

  Conditioning: Perform 1-minute at each station* for max calories or reps of: Ski Erg Alternating Pistols Row Ring Dips Bike Sit-ups Rest 1:30   4 rounds for total calories & reps *15 seconds between stations to rotate     Post results and experiences to commentsRead More

Strong work team for performing all 6 WOD’s in under 6 hours! Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂 Strength & Conditioning: 10-9-8-7-6-5-4-3-2-1 Front Squats* 10-20-30-40-50-60-70-80-90-100 Double Unders   For Quality and Time *Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep...Read More

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂   KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s...Read More

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Skill: 200m Row* For...Read More

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. Click here to read the bio for Patrolman Christopher Mark Goodell   General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m...Read More