Strength: Power Clean to 5-rep max Front Squat   For max load   Conditioning: 15/12 Calories Biked 12 GHD Sit-ups 9 D-Ball Cleans (100/80) 6 Wall Climbs   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 1:00/side Reclined Spinal Twist – 1:00/side     Post...Read More

  Rest Day     Lifters/Competitors Class: Cancelled for this week  Read More

  Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time Compare to Friday, 07 April 2017 *Equal work and only one partner working at a time throughout WOD,...Read More

DD throwing some weight around while in Rome, Italy! Repping the Ape!   Skill: Sprints 4 x 200m, rest 2:30   Conditioning: 2018 Age Group Qualifier WOD 4 Complete as many rounds in 5 minutes as possible of: 9 Handstand Push-ups 6 Bar-Facing-Burpees 3 Snatches (165/115)   For Score   Flexibility/Mobility: Couch Stretch – 1:30/side...Read More

  Strength & Conditioning: 4 thrusters (135/95) 3 muscle-ups 8 thrusters (135/95) 6 muscle-ups 12 thrusters (135/95) 9 muscle-ups   For time     Flexibility/Mobility: Twisted Cross – 1:30/side T-spine Smash – 2:00 Overhead Distraction w/ external bias – 1:30/side Cat Stretch – 2:00     Post time or score at cap, and experiences to...Read More

  Conditioning: 2018 Age Group Qualifier Workout 3 Complete as many rounds as possible in 20 minutes of: 50 Wall-Ball Shots (20/14) @ (10/9′)* 100 Double Unders 50-ft Handstand Walking 100 Double Unders 50 Calorie Row 100 Double Unders 50-ft Handstand Walking 100 Double Unders   For Score *Weight and/or height may vary by age...Read More

  Strength & Conditioning: 2018 Age Group Qualifier Workout 2 4 rounds for time of: 25 Chest-to-Bar Pull-ups 5 Cleans (245/170)*   Time cap: 15 minutes *Weights may vary by age group. See Workout Description & Scorecard for more details.   Flexibility/Mobility: Twisted Cross – 1:30/side T-spine Smash – 2:00 Overhead Distraction w/ external bias...Read More

  Rest Day     Lifters/Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before....Read More

  Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a...Read More

  Sprint work: Run Sprints 200m, rest 1:00 400m, rest 2:00 600m, rest 3:00 400m, rest 2:00 200m   For total sprint time   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 30 Single Unders   For Score   …rest 5 minutes, then…...Read More