Strength: Take 8:00 to work up to a heavy/max: 3-rep max Shoulder press   rest 2:00, then… Conditioning: Complete as many rounds and reps as possible in 15:00 of: 250m Row 20 Squats 15 Sit-ups 10 Push-ups 5 Pull-ups   For score   rest 4:00, then… Strength: Take 8:00 to work up to a heavy/max: 3-rep max Front squat   Mobility: Couch stretch Reclined spinal twist Pike stretch Overhead distraction     Post results and experiences to commentsRead more

Congratulations to Burris and Kristen Smith on tying the knot!! We are so happy for two of MP’s own starting this new adventure!! See you in two weeks!   Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m   For time   Strength/Skill: Every minute on the minute, for 7:00, perform: 1 Strict pull-up, adding 1 pull-up each minute*   For total reps *1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.   rest 3:00, then… Every minute on the minute, for 7:00, perform: 3 Sit-up, adding 3 sit-ups each minute*   For total reps *1 on minute 3, 2 on minute 6, 3 on minute 9, and so on. On last minute, 7, perform max reps. Advanced athletes start at 9.       Post results...Read more

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.   Conditioning: Hero WOD “Saman” 13 Deadlifts (185/125) 17 Wall-ball shots (20/14) @ (10/9′) 400m Run   8 rounds for time The meaning of the numbers: – 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km – 13 for the boys and their coach – 17 for the how many days they were trapped inside the caveRead more

Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35) 12 Pull-ups   Fran’s House 15 Thruster (95/63)   Nancy’s House 400m Run 15 Overhead squats (95/63)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)   Kelly’s House 400m Run 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′)   For time     Post results and experiences to commentsRead more

  Conditioning: 10 rounds of: 10 Back Squats (135/93)* 100m Sprint Rest 30 seconds   For Time *must clean bar from ground and place in the back rack position Compare to Wednesday, 03 October 2018   Flexibility: Olympic Wall Squat Middle Split Side Straddle Twisted Cross     Post results and experiences to commentsRead more