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

  Attention all MPCF members: Next Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. More info to come. Start asking your friends!     “Let’er Rip”   3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans   …then   6 rounds of: Sprint 200m Rest 2 minutes   …then   3 rounds of: 20 Box Overs (24/20″) 20 GHD Sit-ups     For Time     Post time to comments Compare to Saturday, 11 May 2013Read more

Another great night at GNO with the ladies of MPCF and friends!   Partner WOD   “Freaky Friday”   Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes   Complete as many rounds as possible in 10 minutes of: 10 One-arm Kettlebell Snatches (53/35) 10 V-ups 2 x 50 Double Unders   …rest 2 minutes   Complete as many rounds as possible in 8 minutes of: 8 One-arm Kettlebell Snatches (53/35) 8 Toes-2-Bar 2 x 100m row     For Score     Post rounds and reps for each AMRAP, and the total rounds and reps to comments   Instructions: All AMRAP’s are EQUAL WORK. All exercises are done relay style – one does their half and then tags the other. E.G. One partner does 6 One-arm Kettlebell Snatches, tags the other, who then does 6 One-arm Kettlebell...Read more