Bring a Friend WOD All exercises are team totals. Equal work required. One partner work while other rest.   “Friends in low places”   As partner groups, complete as many rounds as possible in 10 minutes of: 20 Burpees 200 meter shuttle runs x 4 40 Singles   …rest 5 minutes   As partner groups, complete as many rounds as possible in 10 minutes of: 20 Box Jumps (24/20″) 20 Partner Push-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Partner Sit-ups     Post rounds and reps for each AMRAP, and total rounds and reps to commentsRead more

Attention all MPCF members: Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. Start asking your friends!   REST DAY         CFE WOD: Choose a sport: Run, Row, Bike or Swim   4 x 4 minutes on, 2 minutes off   Post total distance covered to commentsRead more

Attention all MPCF members: Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. Start asking your friends!   Deadlift 5-4-3-2-1-1-1-1 (20 minute cap)   …rest 5 minutes, then…   “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     Post max load and time to commentsRead more

“Two Is Better Than One”   WOD 1 Complete as many rounds as possible in 13 minutes of: 300m run 30 Kettle-bell Swings (53/35) 200m row 20 Knees-to-Elbows/Toes-to-Bar     …rest 5 minutes   WOD 2 10-9-8-7-6-5-4-3-2-1 reps of: Handstand Push-ups 1-2-3-4-5-6-7-8-9-10 reps of: Goblet Squats (53/35)   For Time   Post rounds and reps from WOD 1 and WOD 2 time to commentsRead more

  Strength/Skill WOD: Weighted Step-ups (20/16″) 4-4-4-4 (Try to get heavy)     Conditioning WOD: Run 400m 10 Weighted Step-ups (85% of 4-rep max) 10 Chest-2-Bar Pull-ups   3 rounds for time     Post max load and time to commentsRead more