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...Read More

  Strength: Front Squat 1-rep max   For max load Compare to Wednesday, 12 November 2014   Conditioning: Complete as many rounds as possible in 20 minutes of: 200m Run 16 Toes-2-Bar 12 Double Kettlebell Thrusters (35/25) 8 Back Extensions   For Score   Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg...Read More

  Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time   Flexibility/yoga poses: Thread the Needle –...Read More

Congratulations to the Challenge winners! Deborah Denton, Patrice Lott, Mark Gray, David Momquist Strength: Overhead Squat 1-rep max Compare to Monday, 03 November 2014   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More

  Strength: Back Squat 1-rep max Compare to Monday, 13 October 2014   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 60 Double Unders 50 Sit-ups 40 Bar-Over-Burpees 30 Push Press (75/53) 20 One-Arm Kettlebell Swings (35/25)(10 reps per arm) 10 Muscle-ups   For score   Flexibility: Couch Stretch, 1...Read More

At home WODn! Like father, like daughter. 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....Read More

  Strength: Deadlift 1-rep max Compare to Friday, 31 October 2014   Conditioning: Every minute on the minute for 10 minutes perform: 2 Clean and Jerk (80% 1RM) 7 Toes-2-Bar (odd minutes)* 5 Burpees (even minutes)*   For Score On last odd and even minute, perform as many reps as possible in remaining seconds of...Read More

  Skill: Handstand Drills One-arm HS holds 30 seconds each arm Straddle Jump to HS Perform 5 One-leg Tuck Jumps to HS Perform 3 each leg   2 rounds for quality   Conditioning: 3-person Team WOD* 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/95) 60 Burpees 120 Kettlebell Swings (53/35) 60 Box...Read More

  Strength: Shoulder Press or Hang Power Clean 1-rep max …or Pick one of the 2 above lifts and perform: 5-5-5-5-5 @ 75% 1RM   For Quality   Conditioning: 2015 Functional Fitness Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)*   For Time *Masters 55+ Rx (65/45) Scaled (65/45) Masters 55+...Read More