Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Compare to Friday, 25 September 2015   Strength: Ground-to-Overhead-to-3 rep Overhead Squat Weight is to be taken from the ground, put overhead any way, and then perform 3 reps of OHS. First OHS rep cannot be a squat snatch. Must get overhead and pause at the top before starting OHS’s.   Mobility: Super Front Rack – 1:30 each arm Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg     Post time, max load, and experiences to commentsRead more

Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: Battle at the Ballpark 2016 – scaled version 4-person team, 17:00 cap Athlete 1: 25 Toes-2-Bar, 100 Double Unders* 2 rounds of Fat Bar “DT”* (65/45) Athlete 2: 20 Toes-2-Bar, 75 Double Unders 2 rounds of Fat Bar “DT” (75/55) Athlete 3: 15 Toes-2-Bar, 50 Double Unders 2 rounds of Fat Bar “DT” (95/65) Athlete 4: 10 Toes-2-Bar, 25 Double Unders 2 rounds of Fat Bar “DT” (115/75)   *Athletes may sub single unders for double unders at 3:1 ratio One round of “DT” is: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks   Flexibility: Underneath (Thread the needle) – 1:30/side Seal Rocks – 2:00 Squatted Seiza – 2:00 Paraformis (Pigeon) – 1:30/side Diamond Frog – 2:00     Post time, loads, and experiences to...Read more

Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 800m Rest 2 minutes Run 400m Rest 1 minute Run 200m   For Time (18:00 cap)   Strength: Complete as many reps as possible in 5 minutes of: 1 Clean to 1 Jerk* 1 Burpee to 1 Pull-up 1 Clean to 2 Jerks 1 Burpee to 2 Pull-ups 1 Clean to 3 Jerks 1 Burpee to 3 Pull-ups …continue pattern until cap is reached   For Score Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.   *Rx Weights: < 54 (155/103) > 55 (125/83)     Mobility: Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side Banded Olympic Wall Squat...Read more

  Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes   Perform for time, with a 5:00 cap: 50 Double Unders 40 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5 minutes   3:00 AMRAP of: 1 Snatch (135/93)* 3 Bar-Over-Burpees *Each round add 1 snatch. Burpees stay the same through each round   For Score Compare to Wednesday, 30 December 2015   Mobility: Olympic Wall Squat – 2:00 Banded Overhead Distraction – 1:30/side Couch Stretch – 1:30/side     Post scores, time, and experiences to commentsRead more

  Conditioning: Battle at the Ballpark 2016 WODs 5 & 6 4-person team WOD (2M/2F) “The Double Switch” (scaled version) M/F pair one completes the following, in order: 30 Calories Rowed 40 Wall-Ball Shots (14/10) at 10′ 50 Pull-ups 50 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   M/F pair 2 complete the following, in order: 30 Calories on the Assault Bike 40 Front Squats (95/65) 50 Box Overs (20″) 50 Pull-ups 40 Wall-Ball Shots (14/10) at 10′ 30 Calories Rowed   For Time (12:00 cap) Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.   …rest 8 minutes, then…   Strength: Find 1-rep max team total of: Power Clean to...Read more