Strength: Shoulder Press 1-rep max Compare to Wednesday, 25 March 2015   Conditioning: 300m Run 24 Shoulder Touches 12 Double Kettlebell Thrusters (35/25) 24 Slammers (12/8) 30 Double Unders   4 rounds for time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg    ...Read More

  Conditioning: MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Wednesday, 06 August 2014   *BEAR COMPLEX: Without...Read More

  Conditioning: Partner WOD “Share the Load” 20 meter Fat Bar back rack carry (290/190) 300m Run 20 Toes-2-Bar   8 rounds for time   …Rest 5 minutes   Remain as a partner group, and perform max reps in 1-minute of each: Snatch (135/93) Rest 1-minute Clean (185/123) Rest 1-minute Deadlift (275/183)   For score...Read More

  Skill/Core Work: High Plank Variations – 1 arm up holds: 15 seconds each arm – 1 arm, 1 leg opposite sides up: 15 seconds each variation – 1 arm, 1 leg same side up: 15 seconds each variation – 15 High-Lows* …rest 1 minute   3 rounds for quality *High-Lows start in the high...Read More

When you are trying to decide which shoe you perform in better. 🙂   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...Read More

  Strength: Squat Cleans 5   reps @ 50% 1RM 3   reps @ 60% 1+ reps @ 70%   For max reps at 70%     Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time   Mobility: Plantar Surface...Read More

Some common poses after “Long Chipper”. 🙂   Skill: Practice for 15:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality   Conditioning: “SQT” 10 Snatches (95/65) 200m Sprint   3 rounds for time Compare to Wednesday, 17 August 2011   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal...Read More

Congrats to Katrin Tanja Davidsdottir, and Ben Smith. 2015 Fittest on Earth!   Conditioning: “Long Chipper” 1100m Run 25 Ground-2-shoulders (115/75) 25 Box Overs (24/20″) 25 Chest-2-Bar Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Chest-2-Bar Pull-ups 25 Box Overs (24/20″) 25 Ground-2-Shoulders (115/75)   For Time 20-minute cap WOD design courtesy of Functional Fitness...Read More

A lot of “Fat” cried out during Friday’s WOD.   Skill: Rope Climbs 20:00 of quality work   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups   For score Alternate exercises through each round....Read More

  Conditioning: “Let the fat cry out” 10 Muscle-ups 800m Run 20 Snatches (95/63) 700m Row 30 Hang Cleans (145/93) 600m Run 40 Deadlifts (185/123) 500m Row 50 Burpees* 400m Run 40 Grasshoppers 300m Row 30 Toes-2-Bar 200m Run 20 Chest-2-Bar Pull-ups 100m Row 10 Handstand Push-ups   For Time *Burpees can be done anytime...Read More