Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps, alternating rounds, in 5 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For...Read More

  Conditioning: 150m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean from floor, and place on back.   Strength: Overhead Squat 1-rep max Compare to Monday, 11 December 2017   Flexibility/Mobility: Shoulder Smash – 1:00/side...Read More

    Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Handstand Push-up 6 Kettlebell...Read More

MP Fitness will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.   Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees...Read More

Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked   For Score Similar to Wednesday, 17 May 2017 *Add one rep to each exercise each round. Partners alternate exercises.   Flexibility: Quad Smash – 1:30/side Overhead Distraction...Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed   For total sprint time   Conditioning: Complete as many rounds in...Read More

  Strength: Front Squat 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score   Flexibility:...Read More

  Conditioning: Complete as many rounds and reps as possible in 35 minutes of: Run 600m 10 Deadlifts (315/213) Row 400m 20 Plate Push-ups* Run 200m 30 Situps   For Score Compare to Saturday, 22 July 2017 *Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on...Read More

  Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time Compare to Friday, 07 April 2017 *Equal work and only one partner working at a time throughout WOD,...Read More

DD throwing some weight around while in Rome, Italy! Repping the Ape!   Skill: Sprints 4 x 200m, rest 2:30   Conditioning: 2018 Age Group Qualifier WOD 4 Complete as many rounds in 5 minutes as possible of: 9 Handstand Push-ups 6 Bar-Facing-Burpees 3 Snatches (165/115)   For Score   Flexibility/Mobility: Couch Stretch – 1:30/side...Read More