NEWS, BLOG & WORKOUTS

Coach led warm up  Running warm up and stretches  WOD 4 rounds for time of: Run 400 meters w/ plate 30 plate ground to over head  20 box step overs w/ plate (24in/20in) Women: 35lb. Men: 45lb. (25 min cap) Post time to Wodify and whiteboard

MHCF MONSTAR MAYHEM 2021 Live scoring/ Leaderboard Movement standards Video Competition last min details RX WOD #1. As many reps as possible in 21 min of: 15 partner wall ball shots (20/14)(10ft/9ft)*partners pass it on each rep 8 synchro burpees *meet at bottom 100 m run w/ wall ball (20/14) RX WOD #2. For time: […]

Coach led warm up  Crossover symmetry – Plyo  Active warmup 2 rounds of: 10 scap pulls 8 kip swings 50 bicycles 40 mountain climbers WOD Complete as many rounds as possible in 15 minutes of: 15 chest-to-bar pull-ups (mod: reg, banded, supine ring row) :30 second L-sit rings or paralettes (mod: boxes, or seated pike) […]

Coach led warm up  Lacrosse ball mobility  Endurance WOD EMOM for 10 min of: 100m run sprints Rest 1 min then, EMOM for 6 min of: 400m or .4K bike sprint Rest 1 min then, Every 5 min for 10 min of: Row 1000m Post slowest time for each section to Wodify and whiteboard

Coach led warm up  3 rounds of: :50 sec banded good morning  Rest :10 :50 sec alt mini band lateral steps Rest :10 :50 sec pike to cobra pike to pigeon WOD Complete as many rounds as possible in 25 minutes of: 25 sumo deadlift high pulls 25 hand release push-ups 25 push press 25 […]