Conditioning: 3-6-9-12-9-6-3 rep rounds of: Chest-2-Bar Pull-ups Back Squats (185/125)* Burpee-Over-Bar Run 200m at the end of each round   For Time *Must clean weight and place in back rack   Flexibility/Mobility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00  ...Read More

Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now perform: Row 400m @ 90% all out pace, rest 1 minute, repeat, then…Row 300m @ 90% x 1   Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean & Jerks (135/95)   For Time Compare to Friday, 17 October 2014   Flexibility/Mobility: Right side straddle...Read More

Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)   For Score Compare to Wednesday, 24 April 2013   Strength: Front Squat 7-rep max   Flexibility/Mobility: Couch Stretch – 1:30/side Elevated Cat – 2:00 Reclined Spinal...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, 08 August 2015 Instructions: Equal work. One person at a time...Read More

New platforms under construction!   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run   For Score   …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More

  Rest Day Competitor’s 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

Wednesday is “Bring a Friend”. Bring that friend you have been trying to get started.   Conditioning: Partner WOD “Friends and Family” As a partner group, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More

Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now, perform 3 rounds of: Row 350m @ 90% all out pace, rest 1 minute   Conditioning: Every minute on the minute perform one round, adding 1 rep to each of: Box Jump (24/20″) Pull-up Abmat Butterfly Sit-up   For Score   Flexibility/Mobility: Dragon –...Read More

Conditioning: “The Separator” (modified) 12 Handstand Push-ups (4″ deficit) 15 Back Squats (185/125) 20 Burpees Over Bar 9 Handstand Push-ups (4″ deficit) 18 Front Squats (155/105) 20 Burpees Over Bar 6 Handstand Push-ups (4″ deficit) 21 Overhead Squats (135/95) 20 Burpees Over Bar   For Time Similar to Functional Fitness Games 2016   Flexibility/Mobility: Thread...Read More

Conditioning: 3-person Team* 3 x 150m Sprint 30 Kettlebell Swings (70/53) 33 Burpee Box Overs (24/20″) 30m Weighted Overhead Lunges (115/73) 33 Toes-2-Bar   3 rounds for time *Equal work required   Strength: Deadlifts 4-rep max   For Team Total   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 63     Post time, load,...Read More