Strength: Clean to 2 Front Squats (15:00 time cap)   For Max Load Perform one clean, then perform 2 front squats.     Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes  ...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...Read More

Strength: Push Press 3-3-3-3-3   For Max Load     Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Compare to Wednesday, 17 July 2013     Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per...Read More

  Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: Pick One: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time Compare to Tuesday, 21 August 2012   …Or   “Helen” Run 400m...Read More

  Skill: Practice 10:00 on: Handstand Progressions   For Quality     Strength: Overhead Squat 3-3-3-3-3   For Max Load     Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run   For Time     Mobility: Hip Capsule Stretch – 2:00 per leg Overhead with external bias – 2:00...Read More

Post “300”!   Strength: Power Clean 3-3-3-3-3   For Max Load     Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute   4 rounds for time Give your “All” each round.     Flexibility: Test Pike Sit Hamstring Floss – 2:00 per...Read More

  Conditioning: MPCF Board WOD:  “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time Compare to Friday, 19 July 2013   Mobility: Overhead Tissue Smash – 2:00 per side Ball Tack and Floss – 2:00 per side Anterior Compartment 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...Read More

  Skill: Handstand Hold 6 x 30 second Hold Overhead with External Rotation Bias for 30 seconds in between sets   For Quality     Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50...Read More

  Strength: Thruster 1-rep max   For Max Load Compare to Tuesday, 15 October 2013     Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time     Mobility: Pick any 3 mobilities from the MWOD posters Hold each for 2:00...Read More