“Steppin & Reppin”   40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/53)   Run 200m    30 Reps Box Jumps (24/20″) 30 Reps Kettlebell Swings (53/35) 30 Reps Overhead Squats (85/53)   Run 200m backwards   20 Reps Box Jumps (24/20″) 20 Reps Kettlebell Swings (53/35) 20 Reps Overhead Squats  (85/53)   Run 200m   10 Reps Box Jumps (24/20″) 10 Reps Kettlebell Swings (53/35) 10 Reps Overhead Squats (85/53)   Run 200m backwards   For Time (and fun) Post total times to commentsRead more

  “Clean House”   Option A: Find your 1 Rep Max Clean (20 minute time cap) 5-4-3-2-1-1-1-1   Option B: If you know your 1 Rep Max Clean (20 minute time cap) 5 reps @ 65% 1RM 5 reps @ 75% 1RM 5 reps@ 85% 1RM   …then   Complete as many rounds as possible in 3 minutes of: 3 Power Cleans 6 Bar Push-Ups 9 Squats   Rest 1 minute. Repeat for a total of 4 cycles.   Weights: RX: 135/93 55+ RX: 115/73     Post strength wod and weights used, and rounds and extra reps to comments Click here for last 1 rep max day (if you posted).  Read more

After main WOD, we will be practicing rope climbs. Bring gloves if you need them.     “Walk This Way”   10 Power Cleans 8 Front rack Walking Lunges 6 Chest-2-Bar Pull-ups* 200m Run   4 rounds for time     Post time to comments   Weights: Rx: (135/93) 55+ Rx: (115/73) *Rx+: Muscle-upsRead more

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