Conditioning: 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 (20:00 cap) *Equal work and only one partner working at a time throughout WOD, except WB throws. (A/B/C):...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...Read More

Conditioning: “Toys” 40 Wall-Ball Shots (25/16) @ (10/9′) For Time   …Rest 2 minutes, then… Perform max reps for 45 seconds, rest 15 seconds between stations of: Calories Rowed D-Ball Cleans (80/50) Farmers Carry (97/62) Burpee Box Jump Overs (24/20″) Calories Biked GHD Sit-ups Zercher Sandbag Squats (70/40) Alternating One-Arm Dumbbell Snatches (50/35)   3...Read More

  Skill: Row 250, all out, rest 3 minutes Now, perform 4 rounds of: Row 250m @ 90% of first row, rest 1 minute   Conditioning: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time Compare to Tuesday, 12 April 2016   Flexibility/Mobility: Revolved Seated...Read More

Team 1 wins the competition! Final Score: 470 to 463 Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (70/53), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score   Strength: Overhead Squat 3-3-3-3-3 @ 60-70-75-80-85% 1RM For Quality   Flexibility/Mobility:...Read More

  Conditioning:  3-person Team 16 Wall-Ball Shots (25/16) @ (10/9′) 14 Burpees 12/9 Calories Biked 10 Fat Bar Front Rack Walking Lunges (130/85)   6 rounds for time (22:00 cap) Alternate exercises. Calories are M/F.   …Rest 8 minutes, then… Strength: As a team*, find team total 1-rep max of following complex, 15:00 cap: Clean...Read More

Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Dumbbell Snatches (50/35) 12 Knees-2-Elbows 2 x 200m Run Sprint   …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Dumbbell Snatches (50/35) 10 V-ups 2 x 50 Double Unders   …rest 2 minutes...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 to...Read More

Conditioning: MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53)   For Score   Strength: Deadlift Find 5-rep max   Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side   Royal Huddleston Burpee Challenge: Day...Read More

“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m   For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc..   Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang...Read More