MPCF Board WOD “Isabel” 30 Snatches (135/93)   For Time (10:00 cap) Compare to Wednesday, 29 August 2012   …Rest 10 minutes   Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Overs (20/16″) Don’t Touch Box 10 Parallette Pass Throughs 20 Speed Skips   For Score    ...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

  “The Long Road, Be Strong”   10 Pull-ups 20 Handstand Push-ups 10 Pull-ups 40 Squats 10 Pull-ups Run 200m 10 Pull-ups 40 Slammers (12/8) 10 Pull-ups 20 Burpees 10 Pull-ups Run 400m 10 Pull-ups 20 Hand-release Push-ups 10 Pull-ups 40 Knees-2-Elbows 10 Pull-ups Run 600m   For Time     Post time to commentsRead More

  Skill Work: Handstand Hold 10:00 of practice     Strength WOD: Squat Clean 3-3-3-3-3     Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 2 Muscle-ups 4 Deadlifts (225/150) 6 Bar Push-ups 20 Double Unders   For Score     Post experience, weight, and score to comments  Read More

  Strength WOD: Jerk 5-5-5-5-5       Main WOD: “Stay Focused” 20 1-arm Kettlebell Swings (35/25) Run 200m 20 Overhead Walking Lunges (45/35) Run 200m 20 GHD Sit-ups Run 200m 20 Box Jumps (24/20″)   2 rounds for time     Post weight used and time to commentsRead More

  Max Height Box Jumps 3-3-3-3-3-3   Strength WOD: Back Squat 5 @ 65% 5 @ 75% 5 @ 85%     Conditioning WOD: 20 Unanchored Sit-ups 15 Med Ball Push-ups 10 Chest-2-Bar Pull-ups   3 rounds for time   Rest 5 minutes   Partner up, perform hill sprints. Start at bottom of hill. Partner...Read More

    Strength WOD: Shoulder Press 3-3-3 @ 65% 1RM 2-2-2 @ 85% 1RM   For Quality     Conditioning WOD: “Double Up” 200 Double Unders 35 Power Cleans (135/93) 15 Muscle-ups   For Time     Post experience and time to commentsRead 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

  “Game on”   First… Run 600m   Now complete 3 rounds of: 3 Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m   For Time     Post time to comments Compare to...Read More

  Strength WOD: Deadlift 1-rep max (20 minute time cap)   Compare to Thursday, 02 January 2014       Conditioning WOD: “Eye on the Prize” Complete as many rounds as possible in 10:00 of: 5 Muscle -ups 10 Handstand Push-ups 15 Squats 30 Double Unders   For Score Compare to Saturday, 25 January 2014...Read More