Endurance: 200m Sprint Rest 1 minute   8 rounds for total sprint time   Metabolic Conditioning: Tabata* Triplet Overhead stationary lunges (55/45) Rest 1:10 Slammers (12/8) Rest 1:10 Alternating dumbbell snatches (50/35)   For total score *Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.     Post results and experiences to commentsRead more

Monday’s WOD will be at the Memorial High School track at 0900 only.   Conditioning: Partner WOD “Memorial at Memorial” 400m Run* 20 Wall-ball volleyball throws (20/16/14) Alternating burpee broad jumps* Sprint* 20 Wall-ball sit-up throws (20/16/14) 20 Push-ups w/ clap   4 rounds …then… Run bleachers on both side of stadium.   For time   *Instructions: Partners run rounds 1 and 4 together. Alternate rounds 2 and 3 runs, partner A runs 400m in round 2, B runs 400m round 3. Burpee broad jumps increase each round. Round 1 – 25 yds, Round 2 – 50 yds, Round 3 – 75 yds, Round 4 – 100 yds. Alternate every 2 reps. Sprint equals the burpee broad jumps each round. “Sprint” back to the start line. (MM/MF/FF)     Post results and experiences to commentsRead more

Monday’s WOD will be at the Memorial High School track at 0900.   Conditioning: MPCF Hero Board WOD “Michael” Run 800m 50 Back Extensions 50 Sit-ups   3 rounds for time Compare to Monday, 04 October 2010     Post results and experiences to commentsRead more

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.   Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Goblet Squats (72/53) 20 Speed Skips 10 Army T-Push-ups 20/16 Calories Rowed   For Score   Strength: Pause Back Squats (3 sec. pause) 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80%   For quality   Mobility: Pick any 3 stretches from the MWOD posters   Royal Huddleston Burpee Challenge: Day 111     Post load, score, and experiences to commentsRead more

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more