” Haug”   21-15-9 rep rounds of: Deadlifts (225/150) Body Blasters*   For Time     Post time to comments Compare to 10 OCT 2011   *Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After...Read More

Main WOD: 3 rounds for time of: 15 Overhead Squats (95/65) 20 Pull-ups 25 Sit-ups 30 Sledge Hammer Swings (10/8) (15 per side) Run 400m     Post time to comments Compare to 08 SEP 2009       CFE WOD: Choose a sport: Run: 2 miles Row: 4000m Bike: 6 miles Swim: 800m   Post...Read More

“3-Part” Part I: Complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   Part II: Partner up, Row 2000m, switching every 500m   Part III: With same partner*, complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   *One partner...Read More

 Attention all MPCF: This is the first “Caption that Pic” photo. Post caption ideas in daily comments by Thursday, April 26. Rest Day       CFE WOD: Choose a sport: Run: 10 x 200m, rest twice the sprint time Row: 10 x 250m,  rest twice the sprint time Bike: 10 x 800m, rest twice the sprint time...Read More

Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24) 5 Handstand Push-ups 10 Kettlebell Swings (2/1.5 pood)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possiblein 9 min of: 10 Box Jumps 5 Handstand Push-ups 10 Kettlebell Swings     Post...Read More

ATTENTION MP’ers! MPCF will be having a “Caption that pic” contest coming soon. Check your email this week for more details. Prizes will be awarded!!   10-9-8-7-6-5-6-7-8-9-10 rep rounds of: Sit-ups (unanchored) Box Jumps (24/20″)   For Time     Post time to comments       CFE WOD: Choose a sport: Run: 4 x...Read More

Four Rounds: Partner A completes as much of the following as they can in two minutes: 6 deadlifts (135/95), 10 lateral jumps over barbell, 4 power cleans (135/95), 5 bar-facing-Burpees, 2 cleans (135/95), 1 jerk (135/95). Partner B runs. There is a one minute rest then both partners switch. Scoring- Partner A gets the following...Read More

“Elbows Overhead” 21-15-9 rep rounds of: Knees to Elbows Overhead Squats (95/65)   For Time     Post time to comments Compare to 01 MAR 11       CFE WOD: Choose a sport: Run, Row, Bike, Swim   4 x 15 sec on, 10 sec off; 30 sec on, 20 sec off; 1 min...Read More

This is a swimming WOD! Do not forget your suits!! All classes, except 0845, will be swimming. 0845 will do a seperate WOD due to non-availability of the swimming pools.   For Time   25 yd Underwater Swim 50 Squats   5 rounds     Post time to comments WOD courtesy of www.Functional Fitness.comRead More

Reminder: We will be doing a swimming WOD on Friday. Bring a swimsuit, or at least something to swim in. 🙂 Rest Day     CFE WOD: Choose a sport: Run, Row, Bike, or Swim   Run: Two, 1 mile time trials (TT)* Row: Two, 2000m TT* Bike: Two, 3 mile TT* Swim: Two, 400m TT*   *Rest...Read More