Conditioning: “Loredo” 24 Squats 24 Push-ups 24 Walking Lunges 400m Run   6 rounds for time WOD courtesy of CFHQ Flexibility/Mobility: Banded Olympic Wall Squat – 2:00 Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/leg     Post times and experiences to commentsRead More

Rest Day     Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be...Read More

Conditioning: 15 Overhead Squats (95/63) 10 Kettlebell Swings (72/53) 5 Strict Handstand Push-ups 20/15 Calories Biked   3 rounds for time   Strength: Clean & Jerk 3 @ 35% 1RM 3 @ 50% 3 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 2 @ 85%   For Quality All are done as...Read More

Skill: 1000m Row at 80-85% 500m PR For time and pace quality   Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time Compare to Monday, 21 July 2014   Flexibility/Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post times and experiences...Read More

Conditioning: Partner WOD 120 Double Unders 120 Chest-2-Bar Pull-ups 120 Hang Power Snatches (95/65) 120 Double Unders   For Time Instructions: DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are...Read More

  Strength & Conditioning: Partner WOD Functional Fitness Team Series WOD 3 50 synchronized wall-ball shots (20/14) @ (10/9′)* 30 cleans (135/95)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 20 cleans (185/135)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 10 cleans (225/155)**   For Time (for registered competitors, 12:00 cap) *Scaled is (14/10) @ (9′)...Read More

  Conditioning: Partner WODs Functional Fitness Team Series WOD 1 9-15-21 rep rounds of: Synchronized Thrusters (95/65)* Synchronized Bar-Facing Burpees   For Time *Scaled weight is (65/45)   …rest 10-15:00 (not Team series requirement), then… Functional Fitness Team Series WOD 4 100-Calorie Rowed, switch as needed 100 Toes-2-Bar*   For Time *Scaled is Hanging Knee...Read More

  Rest Day Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected...Read More

Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3 rounds for score Compare to Friday, 27 September 2013 *High-Lows start...Read More

Skill: 500m Row at 90% PR pace* Rest 3:00 500m Row* Rest 3:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “WOD 3” (running version) Run 200m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53)...Read More