Rest Day       CFE WOD: On a Concept 2 rower, perform 10 pulls, ensuring the meters stop rolling before executing the next pull. Now for time, row that total distance. Now repeat for 9-8-7-6-5-6-7-8-9-10. Clear the screen prior to each portion, i.e. perform 10 pulls (note meters), clear, sprint 10 pull distance (note...Read More

Complete as many rounds as possible in 20 minutes of: 3 Wall Climbs 10 Up-Downs 5 Paralette Pass-throughs (forward+back=1) 10 Grasshoppers (right+left=1)     Post completed rounds and extra reps to comments Compare to 14 DEC 2011 Also see 14 DEC for WOD video and descriptionRead More

Main WOD: Power Clean to 5-rep max Front Squat*   Post max load to comments *Perform a power clean, and then do 5 front squats, now add weight and rest. Continue to repeat this method until you fail to clean or successfully complete 5 front squats. Gymnastics WOD: Practice for 10 minutes: Kicking or Pressing to...Read More

” 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