Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees   For Time Masters 55+, Scaled, and Teen weights can be found HERE.   Option 2: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Friday, 25 September 2015   …Or…   “Mr. Joshua” Run 400m 30 Glute-ham Sit-ups 15 Deadlifts (250/165)   5 rounds for time Compare to Monday, 31 March 2014   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side     Royal Huddleston Burpee Challenge: Day 51     Post option, time and experiences to commentsRead more

Ready for 16.5!   2016 Functional Fitness Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees   For Time Masters 55+, Scaled, and Teen weights can be found HERE.     Post time to comments and Games websiteRead more

  Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 9000m   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double Unders 10 Burpees   Mobility: Right Leg Split – 1:30 Left Leg Split – 1:30 Center Split – 1:30 T-Spine Smash – 2:00     Post times and experiences to commentsRead more

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully – 1:30/side Lateral Opener – 1:30/side   Royal Huddleston Burpee Challenge: Day 46     Post load, score, and experiences to commentsRead more

  Conditioning: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes   Strength: Cluster 3-rep max   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post time, load, and experiences to commentsRead more