Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: MPCF Board WOD “Battle Buddy” 20 Tire Flips (210/175) 30 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   1.5 rounds for time*   Post time to comments Compare to Wednesday, 10 February 2016 *Complete one full round, then do half of each exercise again. Notes: This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated.   Flexibility: Hip Capsule Overhead w/ External Rotation Bias Quad Smash     Post time and experiences to commentsRead more

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: 7 rounds of: Lunge 20′ in as few of steps as possible (AFSAP)*   For time *After each round perform 5 seconds of L-sit AND 10 double unders for each step taken. e.g. If it takes you 6 lunge steps, L-sit for 30 seconds and then complete 60 double unders before starting the next round.     Post results and experiences to comments WOD courtesy of Functional Fitness.comRead more

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: HERO WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups   For Time Compare to Tuesday, 25 September 2018     Post result and experiences to commentsRead more

Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: Row 800m 10 Power Snatches (95/63) 15 Toes-2-Bar Run 600m 20 Squat Cleans (95/63) 25 Bar-Over-Burpees Row 400m 30 Shoulder to Overhead (95/63) 35 Box Jumps (24/20″) Run 200m 40 Kettlebell Swings (53/35) 45 Sit-ups   For Time Compare to Saturday, 17 September 2016   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00     Post result and experiences to commentsRead more

  Register for the 2020 Functional Fitness Games Open, Click HERE   Conditioning: “Straight 100” 25 Calories rowed 20 Wall-ball shots (20/14) 20 Box jumps (24/20″) 25 Calories rowed 30 Wall-ball shots 30 Box jumps 25 Calories rowed 50 Wall-ball shots 50 Box jumps 25 Calories rowed   For time   Mobility: Quad smash Spine smash Overhead distraction Sink stretch     Post results and experiences to commentsRead more