Conditioning: 21-15-9 Rep rounds of: Shoulder press (95/63) Chest-to-bar pull-ups   For time   Accessory: 12 Single Leg Kettlebell Crossover Deadlifts (6/6) 2:00 Rest   3 Sets for quality *Each set can be building based on feel or same weight throughout all sets     Post results and experience to commentsRead more

Conditioning: 1:00 Row for calories 0:30 Rest 1:00 Burpees 0:30 Rest 1:00 Double-unders 0:30 Rest   6 Rounds for score,  no additional rest between rounds     Post results and experience to commentsRead more

New gym mats! Thank you to all our MPers who came out to help!   Conditioning: “DT” 12 Deadlifts (155/103) 9 Hang power cleans 6 Push jerks   5 Rounds for time   Core Accessory: 0:20 Low plank 0:10 Rest 4 rounds   0:20 Hollow hold 0:10 Rest 4 rounds     Post results and experience to commentsRead more

  Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run   For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On the handstand walks, row, bike, and burpees equal reps/distance is required; with only one member working at a time.     Post results and experiences to commentsRead more

First step towards installing the shower rooms!   Conditioning: MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Friday, 31 January 2020   Strength: Thruster 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 2 @ 75% 2 @ 85% 2 @ 90% 1 @ 92.5% 1 @ 95% 1 @ 97.5%   For quality of lifts     Post results and experience to comments  Read more