Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015   …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score   Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00 Hip Capsule – 1:30/side Barbell Shoulder Smash – 1:30/side     Post time, score, and experiences to commentsRead more

Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders   5 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30 Barbell Biceps Smash – 1:30/side Banded Olympic Wall Squat – 2:00     Post times and experiences to commentsRead more

Coach Becky dominated at her Level 1 re-cert! Strong work! Friday 0845 class is cancelled this week. Sorry for any inconvenience.   Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load   …now continue on with EMOM, and perform: 1 Hang Squat Clean, then add (10/5) For max load   …now continue on with EMOM, and perform: 2 Deadlifts, then add (20/10) For max load   30 minute cap† Compare to Wednesday, 25 January 2017   *Starting weight: (65/45), but no more than 35% 1RM Snatch You can make as many attempts as desired in the minute. But if you fail to successfully lift load by the end of minute, start with that failed weight on the next lift. †If you reach the cap, the last minute is max reps for score   Mobility/Flexibility: Overhead Distraction w/ External...Read more

  Strength: Every minute on the minute for 12 minutes perform on cycle of: 1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean* *dropping and resetting between pulls is allowed For Quality   Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63)   For Time Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…   Flexibility/Mobility: Couch Stretch – 1:30/leg Reclined Spinal Twist – 1:30/side Overhead Distraction – 1:30/arm     Post load, time, and experiences to commentsRead more

  Conditioning: “Rogue at the Redlands” 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   3 rounds for time Compare to Tuesday, 25 October 2016   Strength: Jerk Start at 25% 1RM Clean and Jerk, perform 2 Jerk, and then increase load by 10% each set for the first 5 sets. Then drop increase to 5%, and only do 1 Jerk each set, until reaching failure.   For max load   Flexibility/Mobility: Hip Capsule – 1:30/side Plantar Surface – 1:30/foot Prone Shoulder Flexion – 2:00     Post time, max load, and experiences to commentsRead more