Monday, June 29, 2015

WOD 6-30-15

Skill- Rope Climbs
----------------------------
4 rds-
100 m FR carry
200 m run with plate
:30 OH barbell hold


Sunday, June 28, 2015

WOD 6-29-15

1 CL + 1 Hcl + 2 jerks every :90 x 7 sets
-----------------------------------------------------
9-15-21
Burpee
Thruster (95/65)

Might as well smile to get through the pain.  Workin' those glutes!

Thursday, June 25, 2015

WOD 6-26-15

Tabata- Russian Twists
--------------------------------
 4 rds-
10 Ring dips
10 OHS
30 DU

How's this for a throwback Thursday?  Here's a glimpse of
what MCCF looked like a few years back.  Just a tiny box
(less than half our size now)  I spy a few clients who still
support us today!  Who do you see?

Wednesday, June 24, 2015

WOD 6-25-15

1 H.CL every :30 x 15 rds
------------------------------------
21-15-9
DB G2OH
pull-ups

Early morning warriors

Tuesday, June 23, 2015

WOD 6-24-15

400 m run
15-12-9
Burpee
KBS (70/53)
800 m run
12-9-6
Burpee
KBS
400 m run


Monday, June 22, 2015

WOD 6-23-15

EMOM x 10- 1 Pcl + 2 CL
-----------------------------------
3 rds-
30 WB
15 T2B


Sunday, June 21, 2015

WOD 6-22-15

Pull-up (progressions) 5 x max effort set
---------------------------------------------------
8 min AMRAP-
10 DL
10 FR lunges
10 push jerk
*axel bar

Thought this was a good one to share for Fathers' Day and
for Coach Nick's birthday! Happy birthday, Nick.