Strength: Snatch 1-rep max Compare to Monday, 13 April 2015   Conditioning: 4 rounds: 11 Box Jumps (30/24″) 9 Goblet Squats (70/45) 7 Knees-2-Elbows 5 Burpees Run 100m   For Time (12:00 cap)   Mobility: Overhead Tissue Smash – 1:30/arm Quad Smash – 1:30/leg Couch Stretch – 1:30/leg Banded Bully – 1:30/arm     Post max load, times, and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Wednesday, 13 August 2014 10:00 Cap   …Rest 5:00   Strength: Snatch Grip Deadlift 4 reps @ 25% 1RM DL 4 reps @ 35% 4 reps @ 45% 4 reps @ 55%   For Quality 12:00 Cap   …Rest 3:00   Run 600m Rest 2:00 Run 400m Rest 1:00 Run 200m   For Time   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post times, weights, and experiences to commentsRead more

Plates got a face-lift! 🙂   Strength: Clean and Jerk 1-rep max Compare to Friday, 10 April 2015   Conditioning: “Move that body” 36 Double Unders 18 Toes-2-Bar 9 Burpees 6 Strict Handstand Push-ups 3 Muscle-ups Run 150m   3 rounds for time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post max load, time, and experiences to commentsRead more

Happy birthday to Robert Hauger! Time to enjoy the burpee mile. 🙂 We will be meeting at Memorial High School track at 0830. See you all there.   MPCF presents: 6th Annual Burpee Mile Option 1: Individual Complete 1 mile of Burpee Broad Jumps   Option 2: 3-5 person Team Complete 1 mile of Burpee Broad Jumps, with one team member working at a time   Option 3: Partner Complete 1/2 mile of Burpee Broad Jumps, with one partner working at a time   Option 4: Individual Complete 1/4 mile of Burpee Broad Jumps     Post option and time to comments Compare to Saturday, 23 August 2015Read more

Looks like the “Dirty Thirty” WOD won this battle. 😉   Strength: Clean 1-rep max Compare to Wednesday, 15 April 2015   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time Compare to Wednesday, 15 April 2015 *Burpee challenge folks may have substituted these with Burpees. You can do that again if you wish. 🙂   Flexibility:   Test Pistol Couch Stretch – 1:30/side Hamstring Floss – 1:30/side Ankle Distraction – 1:30/side     Post max load, time, and experiences to commentsRead more