Main WOD: 3 rounds for time of: 15 Overhead Squats (95/65) 20 Pull-ups 25 Sit-ups 30 Sledge Hammer Swings (10/8) (15 per side) Run 400m     Post time to comments Compare to 08 SEP 2009       CFE WOD: Choose a sport: Run: 2 miles Row: 4000m Bike: 6 miles Swim: 800m   Post sport and time to commentsRead more

“3-Part” Part I: Complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   Part II: Partner up, Row 2000m, switching every 500m   Part III: With same partner*, complete as many rounds as possible in 10 minutes of: 200m Run 10 Burpees 5 Squat Cleans (135/95)   *One partner completes one round, then switch. One partner works, one rest.   Post number of completed rounds and extra reps  from Parts I & II, and row time to commentsRead more

 Attention all MPCF: This is the first “Caption that Pic” photo. Post caption ideas in daily comments by Thursday, April 26. Rest Day       CFE WOD: Choose a sport: Run: 10 x 200m, rest twice the sprint time Row: 10 x 250m,  rest twice the sprint time Bike: 10 x 800m, rest twice the sprint time Swim: 10 x 50m/yd, rest twice the sprint time   Post sport and total sprint time to commentsRead more

Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24) 5 Handstand Push-ups 10 Kettlebell Swings (2/1.5 pood)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possiblein 9 min of: 10 Box Jumps 5 Handstand Push-ups 10 Kettlebell Swings     Post number of rounds and extra reps for each section and run time to comments Compare to 07 SEP 2011Read more

ATTENTION MP’ers! MPCF will be having a “Caption that pic” contest coming soon. Check your email this week for more details. Prizes will be awarded!!   10-9-8-7-6-5-6-7-8-9-10 rep rounds of: Sit-ups (unanchored) Box Jumps (24/20″)   For Time     Post time to comments       CFE WOD: Choose a sport: Run: 4 x 400m, rest 90 seconds Row: 4 x 500m, rest 90 seconds Bike: 4 x 1200m, rest 90 seconds Swim: 4 x 100m, rest 90 seconds   Post sport and time to commentsRead more