When you are strategizing at a comp, you HAVE to pause for a selfie!   Strength: Power Clean to 5-rep max Front Squat   For max load   Conditioning: 15 Calories Rowed 12 GHD Sit-ups 9 Chest-2-Bar Pull-ups 6 Wall Climbs   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 1:00/side Reclined Spinal Twist – 1:00/side     Post max load, time, and experiences to commentsRead more

Nick still rep’n MP at the Festivus Games!   Skill Work: Row practice 20 pulls for max meters Rest 90 seconds   4 rounds   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)   For max reps Compare to Wednesday, 24 April 2013   Strength: Power Snatch/Hang Squat Snatch 1-rep max   For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep)   Burpee Challenge: Day 73     Post meters, score, load, and experiences to commentsRead more

Celebrating the union of Jana “Janimal” Scavona and Doug Decker! Here’s to many happy years to come!   Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups* 100 Sit-ups …then… Row 1000m   For Time *You may substitute 70 Burpees   Strength: Hang Squat Snatch 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Royal Huddleston Burpee Challenge: Day 72   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits – 1:30     Post time, loads, and experiences to comments  Read more

Girls night! Celebrating Courtnie’s upcoming wedding!   Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Friday, 12 April 2013 *On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.   Strength: Hang Squat Clean 3-3-3-3-3   For max load   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time, load, and experiences to commentsRead more

  Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block. Repeat this process until the tower collapses. Reset it, and repeat. 1 – 20 Double Unders (each) 2 – 20 Partner Volleyball Throws (20/16/14) 3 – 20 Partner Sit-up WB Throws @ 10′ (20/16/14) 4 – 20 Partner Med Ball Cleans (20/16/14) 5 – 20 Partner Push-ups 6 – 20 Partner Box Jumps (20″) 7 – 20 Partner Kettlebell Snatches (53/35) 8 – 6 x 100m Partner Run Sprints Blank – 4 Burpees (each) Collapse – 4 x 200m Partner Row Sprints   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Sink Mobilization...Read more