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

Four Rounds: Partner A completes as much of the following as they can in two minutes: 6 deadlifts (135/95), 10 lateral jumps over barbell, 4 power cleans (135/95), 5 bar-facing-Burpees, 2 cleans (135/95), 1 jerk (135/95). Partner B runs. There is a one minute rest then both partners switch. Scoring- Partner A gets the following points depending on how far they get through the above exercises: deadlifts (1 pt.), lateral jumps (2 pts.), power cleans (3 pts.), burpees (4 pts), cleans (5 pts.), jerk (6 pt.). Partner B gets the following points depending on how far they run in two minutes: 100 m (1 pt.), 200m (2 pts.), 300 m (3 pts.), 400m (4 pts.), 500m (5 pts.), 600m (6 pts.). If the runner does not make it back to the gym in two minutes they get zero points for that round. The team’s score is the combined points of both...Read more

“Elbows Overhead” 21-15-9 rep rounds of: Knees to Elbows Overhead Squats (95/65)   For Time     Post time to comments Compare to 01 MAR 11       CFE WOD: Choose a sport: Run, Row, Bike, Swim   4 x 15 sec on, 10 sec off; 30 sec on, 20 sec off; 1 min on, 40 sec off ALL OUT EFFORTS!!   Post total distance covered to commentsRead more

This is a swimming WOD! Do not forget your suits!! All classes, except 0845, will be swimming. 0845 will do a seperate WOD due to non-availability of the swimming pools.   For Time   25 yd Underwater Swim 50 Squats   5 rounds     Post time to comments WOD courtesy of www.Functional Fitness.comRead more