MP was represented well at the Memorial Day WOD.   Strength: Hang Squat Snatch to 2 Overhead Squats 1-1-1-1-1-1-1-1-1-1 For max load and quality   Conditioning: Every 3 minutes for 21 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees   For quality and score* *Score is max number of burpees...Read More

Memorial Day WOD   Celebrating the sacrifice that over 1 million Soldiers have given their lives to secure our freedom. Take a moment and pray for their families. MP Fitness and Vertical Functional Fitness are joining up to embrace that sacrifice. Join us for a WOD at 0900 at Vertical Functional Fitness, 71st and Trenton....Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score *Add one 1 to each exercise each round. Partners alternate exercises.   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side  ...Read More

  Strength: Back Pause Squats 4-4-4-4 @ 65% 1RM   For Quality   Conditioning: 50 Knees-2-Elbows 50 Thrusters (45/33) 50 Double Under 50 Kettlebell Snatches (53/35) 50 Overhead Squats (45/33) 50 Sumo Deadlift High-Pull (45/33) 50 Burpees   For Time Compare to Tuesday, 13 May 2014   Mobility: 15 Sit-ups to Pike Couch Stretch – 2:00...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

  Conditioning: 30 Calories Rowed 20 Burpees 10 Snatches (135/95) 5 Muscle-ups   3 rounds for time   Strength: Shoulder Press 5-5-5-5-5 @ 75% 1RM   For Quality   Flexibility: 15 Front Leg Swings/per leg Hamstring Floss – 2:00/leg Olympic Wall Squat – 2:00 15 Sit-ups to Pike Pike stretch – 2:00     Post...Read More

  Skill/CFE: Row 500m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Let’er Rip” 3 rounds of:* 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 2 minutes …then 3 rounds of:* 20 Box Overs (24/20″) 20 GHD Sit-ups   For Time Compare to Saturday, 11...Read More

Ape Nation representing at the Oklahoma Tough Mudder! #djkitty   Strength: Back Squat 5-5-5-5-5 @ 75% 1RM For Quality   Conditioning: “Almost Summer” 20 Sumo Deadlift High-Pull (75/50) 20 Overhead Squats (75/50)* 400m Run   3 rounds for time Compare to Tuesday, 28 May 2013 *Focus on quality, not just time   …rest 4 minutes  ...Read More

Normal class at 0900. Good luck to the Tough Mudder team!   Conditioning: “All I do is work and run” 15 Overhead Squats (155/103) Run 300m 30 Pull-ups Run 400m 45 Bar-Over-Burpees Run 600m 45 Double Unders Run 400m 30 Toes-2-Bar Run 300m 15 Clean and Jerk (155/103)   2 rounds for time   Mobility:...Read More

  Strength: Front Squat 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (1.5/1 pood) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time Compare to Friday, 17 May...Read More