Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 19 October 2020   Skill: 1:00 Max reps barbell Z-press (45/33) 2:00 Rest   3 sets for max reps     Post results and experience to commentsRead more

  Endurance: Bike 4:00 at 6:00 average pace Rest 2:00 Row 4:00 at 6:00 average pace Rest 2:00 Run 400m for time Rest 2:00   3 rounds for total run time and pace maintenance quality     Post results and experiences to commentsRead more

Congrats to Coach Sarah and Coach Christa for getting their Burgener Strength Coaching Level 1! Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 200m Run 16 Sit-ups 12 Burpees-over-bar 8 Handstand push-ups   For score   …rest 3:00, then… Every minute on the minute for 12-minutes perform as many reps as possible of: Odd minutes: max calories bike/row* in 40 seconds Even minutes: max power snatches (95/63) in 40 seconds   For scores (total calories & total snatches) *alternate between bike and row     Post results and experiences to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: 10:00 Row for max calories …Rest 3:00 then… 10:00 Bike for max calories …Rest 3:00 then… 5:00 Row for max calories …Rest 2:00 then… 5:00 Bike for max calories …Rest 2:00 then… 2:00 Max burpees   For total score     Post results and experience to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: Partner WOD: As many rounds and reps as possible in 12 minutes of the following: 20 Calories biked 30 Grasshoppers 40 Weighted OH walking lunges (45/35) 30 Toes to bar 20 Tire flips (210/155)   For score, equal work required   Strength: Every 2 minutes on the minute, 1 rep of the following complex*: 1 Power snatch+1 hang power snatch+1 overhead squat *start at 25% of your 1-rep max snatch, add 10% every 2 minutes   For load and quality of lifts     Post results and experience to commentsRead more