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...Read More
Strength WOD: Back Squat 1-rep max Compare to Wednesday, 12 August 2015 Speed WOD: With a continuous running clock, perform the following every minute on the minute. Add 1 rep of each every minute until unable to complete within the minute. Deadlifts Hang Cleans Shoulder to Overhead For Score Compare to Saturday,...Read More
“D, get up! We can run 3 down and backs before they get back with the kayaks.” “T, why do we want to do that? Aren’t we done with the WOD?” “Just for the fun of it D!” Skill: Practice for 12-minutes on: Turkish Get up 5 reps/side Increase weight as you are able, and/or...Read More
Strength & Conditioning: Fittest in the OK WOD 2 (This WOD will be a 2 parts, with a continuous running clock) Part 1: Complete the following complex for max load in 5 minutes: 1 Clean + 1 Thruster + 1 Jerk* …then… Part 2: 4:00 AMRAP Squat Clean Thrusters (115/75)* For...Read More
There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience. Strength: Deadlift 5-5-5-5 @ 85% For Quality Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row 4 rounds for time Compare to Tuesday, 05 November 2013 Mobility: Quad Smash...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...Read More
Remembering all those who have served or are currently serving. Thank you for all you have given in defense of our freedoms. Happy Veteran’s Day! Strength: Shoulder Press 1-rep max Compare to Tuesday, 04 August 2015 Conditioning: “No Pain, No Gain” 4 Power Clean (155/103) 8 GHD Sit-ups 12 Burpee Box Overs (24/20″)...Read More
Conditioning: Fittest in the OK online qualifier WOD 1: Complete as many rounds and reps as possible in 6:00 of: 12 Power Snatches (75/55) 6 Lateral Bar-Over-Burpees 6 Pull-ups For Score …rest 8:00 4 x Sprint 400m, fast walk/slow jog 200m For speed work Mobility: Pick any 3 mobility...Read More
Strength: Shoulder Press 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set For Quality and Max reps Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand...Read More
