Legends online qualifier REGISTER HERE!   Conditioning: 10 Deadlifts (305/203) 1-mile/800m/400m/200m run* 50m Farmers carry (97/62)* 50m D-ball carry (100/70)*   4 rounds for time or max reps in 35-minutes *Special instructions: Round 1: 1-mile (16 pts) Round 2: 800m (8 pts) Round 3: 400m (4 pts) Round 4: 200m (2pts) Farmers carry is worth 1 pt per 5m (10 pts per round) D-ball carry is worth 1 pt per 5m (10 pts per round)     Post results and experiences to commentRead more

Legends online qualifier REGISTER HERE!   Conditioning: Partner WOD Partner A: 200m Run 1:00 Max reps jerks from rack (185/125) Partner B: 200m Run 1:00 Max reps jerks from rack (185/125)   …Rest 1:00 then…   Partner A: 400m Run 1:00 Max reps jerks from rack (185/125) Partner B: 400m Run 1:00 Max reps jerks from rack (185/125)   …Rest 1:00 then…   Partner A: 600m Run 1:00 Max reps jerks from rack (185/125) Partner B: 600m Run 1:00 Max reps jerks from rack (185/125)   For total time and reps completed     Post results and experiences to commentsRead more

Legends online qualifier REGISTER HERE!   Skill: Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: MPCF Board WOD “Ellen” 20 Burpees 21 Alternating dumbbell snatches (50/35) 12 Double dumbbell thrusters (50/35)   3 Round for time Compare to Saturday, 13 February 2021     Post results and experiences to commentsRead more

Legends online qualifier REGISTER HERE!   Accessory/Skill Work: 10 GHD back extensions with 2x2x2 tempo 10 Hip thrusts 1:00 Rest   3 Rounds for quality   Conditioning: Partner WOD 10/8 Rope climbs (14′) 20 Double dumbbell front squats (50/35) 40′ Double dumbbell overhead walking lunges (50/35)   6 rounds for time     Post results and experiences to commentsRead more

Strong work to all the members who participated in the 2022 Fitness Challenge! Here are the winners…. Rx men: Henry Smith Rx Women: Michelle Millstead 55+ Men: John Grace 55+ Women: Vernice Bersche   Legends online qualifier REGISTER HERE!   Conditioning: 25/20 Calories biked 20 D-ball cleans (100/70) 30 Shoulder to overhead (95/63) 40/32 Calories rowed 30 Wall-ball shots (20/14)@(10/9′) 20 Toes-to-bar 400m Run   For time (15:00 cap)   Strength: Overhead squat 6 @ 30% 5 @ 45% 4 @ 60% 3 @ 70% 4 @ 80% 4 @ 80% 4 @ 80% 4 @ 80%   For quality     Post results and experiences to commentsRead more