Royal Huddleston Burpee Challenge Final Day! Congrats to Robert “ring leader” Hauger, Danny Scroggins, Rhonda Gonsalves, Lisette Coston, John Schumer, David Sowards, David Monquist for successfully completing the challenge.   Conditioning: MPCF Board WOD 150 Burpees   For Time Compare to Tuesday, 10 January 2012     Strength: Split Jerk  3-3-3-3-3   For Max Load     Flexibility: 15 Sit-ups to Pike Hold Pike Sit – 2:00 15 Sit-ups to Straddle Hold Center Straddle – 2:00   For Quality     Post time, max load, and experiences to commentsRead more

   Noon class is canceled today. Sorry for any inconvenience.    Skill: 6 rounds of: 20 seconds max rep Double Unders rest 10 seconds 20 second Handstand Hold rest 10 seconds     Conditioning: Pick any Girl, Hero, or Board WOD     Mobility: Quad Smash – 2:00 per leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 2:00 per leg     Post WOD chosen, result, and experiences to commentsRead more

  Strength: Power Snatch 5  reps  @ 60% 1RM Snatch 3  reps  @ 70% 1+ reps @ 80%   For max reps     Conditioning: “For the Love of Burpees” 9 Burpee Box Jumps (24/20″) 9 Bar Over Burpees 9 Burpee Broad Jumps 9 Burpees onto a 45lb plate 9 Burpee Pull-Ups 9 One-legged Burpees   2 Rounds For Time Compare to Tuesday, 04 June 2013     Flexibility: Left Leg Split – 2:00 Right Leg Split – 2:00 Hip Capsule Distraction- 2:00 per side Middle Split – 2:00     Post load and reps, time, and experiences to commentsRead more

  Skill: Elevated Ring Rows 5-5-5-5-5   For Quality     Strength: Back Squat 1-rep max   For Max Load     Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk   3 rounds for time     Mobility: Barbell Shoulder Smash – 2:00 per arm Quad Smash – 2:00 per leg Anterior Compartment smash – 2:00 per arm     Post Max Load, Time, and Experiences to commentsRead more

  Strength: Sumo Deadlift 4-4-4-4-4   For max load     Conditioning:   “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183)   For Time Compare to Wednesday, 21 August 2013     Flexibility: 20 Side Leg Swings – each side Hip Capsule Distraction – 2:00 per side Hold Middle Split – 2:00   For Quality     Post Max Load, Time, and ExperiencesRead more