In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007. General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds of Burgener Warm-up 8 Squat cleans (45/33) 6 @ (75/53) 4 @ (95/63)   Conditioning: MPCF Board WOD “Badger” 30 Squat cleans (95/63) 30 Pull-ups 800m Run   3 rounds for time     Post results and experiences to commentsRead more

Endurance: 1:00 Bike Rest 1:00 1:00 Row Rest 1:00 1:00 Ski Erg Rest 1:00 1:00 Jump rope* Rest 1:00   4 rounds for max calories/reps *Round 1 – Singles Round 2 – Speed skips Round 3 – Double unders Round 4 – Athlete’s choice     Post results and experiences to commentsRead more

Conditioning: 21-15-9 rep rounds of: Deadlifts (225/153) Bar-facing burpees Handstand push-ups Rest 5:00, then… 3 rounds of: 5 Strict pull-ups 7 Clean & Jerks (135/93) Rest 5:00, then… 400m Run 40/30 Calories biked   For time     Post results and experiences to commentsRead more

Old school pic from May 2017! Conditioning: Partner WOD 7-minutes max calories rowed Rest 2:00 7-minute AMRAP of: 3 Pull-ups 6 Push-ups 9 Squats Rest 2:00 9 Deadlifts (155/103)* 6 Hang power cleans 3 Shoulder-2-Overhead Rest 2:00 4 rounds for time of: Run 300m While one partner runs, the other performs max rep Overhead squats (115/73).   For scores and time *Use the same load for each exercise.     Post results and experiences to commentsRead more

Choose a MP Board WOD “JT” 21-15-9 rep rounds of: Handstand Push-Ups Ring Dips Push-ups   For Time Compare to Feb 8 2012   OR   “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time Compare to Tuesday, 20 May 2014     Post results and experiences to commentsRead more