Conditioning: 4-person Team WOD One team member completes each portion in it’s entirety Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (14/10) @ (9′) – Scaled For Time   Grace 30 Clean and Jerks (135/95) – Rx (95/65) – Scaled For Time   Diane 21-15-9 rep rds of: Deadlifts (225/155) – Rx (155/105) – Scaled Handstand Push-ups – Rx Shoulder Presses (65/45) – Scaled For Time   Randy 75 Snatches (75/55) – Rx (65/45) – Scaled   For total time   Skill Work: Practice 15 minutes on: “Athletic Skills Sheet“     Flexibility WOD: Hold Couch Stretch, 2 minutes each leg Hold right leg split, 2 minutes Hold left leg split, 2 minutes Hold Couch Stretch, 1 minute each leg   Post WOD, time, skills worked, and experiences to commentsRead more

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 18 October 2014 Instructions: Perform these as a 3-person team. All WODs are equal work, and only one member working at a time. WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round. WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete. WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by...Read more

Congrats to the MP Masters and Scaled teams. Job well done!   Strength: Front Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps @ 90%   Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters   For Time Compare to Monday, 13 October 2014   Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00     Post load and reps, time, and experiences to commentsRead more

  Saturday class is canceled due to Battle at the Ballpark competition. Come out and cheer on the teams competing. WOD’s start at 0800.Read more

Friday night class and Saturday classes are canceled due to Battle at the Ballpark competition. Sorry for any inconvenience.    Conditioning: Partner WOD 30 Wall-Ball Shots (20/14) @ 9’* 40 Sumo Deadlift High-Pull (75/53) 50 Shoulder-2-Overhead (75/53) 60 Alternating Box Jumps (24/20″) 50 Shoulder-2-Overhead 40 Sumo Deadlift High-Pulls 30 Wall-Ball Shots*   For Time *While one partner is performing WB’s, the other partner holds in a dead hang from the pull-up bar. Equal reps are not required except on Box Jumps.   …Rest 3 minutes   Complete as many reps as possible in 8-minutes of: 150m Sprint 10 Burpees 5 Chest-2-Bar Pull-ups   For Score   Strength: Back Squats 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Center Split – 1:30 T-Spine Smash – 2:00  ...Read more