Strength: Squat Cleans 5   reps @ 50% 1RM 3   reps @ 60% 1+ reps @ 70%   For max reps at 70%     Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time   Mobility: Plantar Surface Mobilization – 1:30/foot Couch Stretch – 1:30/leg Banded Bully – 1:30/arm     Post load and reps, time, and experiences to commentsRead more

Some common poses after “Long Chipper”. 🙂   Skill: Practice for 15:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality   Conditioning: “SQT” 10 Snatches (95/65) 200m Sprint   3 rounds for time Compare to Wednesday, 17 August 2011   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post time and experiences to commentsRead more

Congrats to Katrin Tanja Davidsdottir, and Ben Smith. 2015 Fittest on Earth!   Conditioning: “Long Chipper” 1100m Run 25 Ground-2-shoulders (115/75) 25 Box Overs (24/20″) 25 Chest-2-Bar Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Chest-2-Bar Pull-ups 25 Box Overs (24/20″) 25 Ground-2-Shoulders (115/75)   For Time 20-minute cap WOD design courtesy of Functional Fitness Games Slight changes made to fit MPCF   …Rest 5 minutes   Strength: Snatch 3-3-3-3-3 Start at 65% 1RM, increase by 5% each set   For Quality   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00     Post time, load, and experiences to commentsRead more

A lot of “Fat” cried out during Friday’s WOD.   Skill: Rope Climbs 20:00 of quality work   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups   For score Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post score and experiences to commentsRead more

  Conditioning: “Let the fat cry out” 10 Muscle-ups 800m Run 20 Snatches (95/63) 700m Row 30 Hang Cleans (145/93) 600m Run 40 Deadlifts (185/123) 500m Row 50 Burpees* 400m Run 40 Grasshoppers 300m Row 30 Toes-2-Bar 200m Run 20 Chest-2-Bar Pull-ups 100m Row 10 Handstand Push-ups   For Time *Burpees can be done anytime throughout the WOD as desired.   “I’m not sweating, this is just my fat crying.”   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side     Post time and experiences to commentsRead more