Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”. Conditioning: “Two become one” Solo* Max rep Box Overs (24/20″) in 2:00 For score …rest 2:00, then… Partner up** 2 rounds of:...Read More
There will be no 0845 class Monday. All other classes are normal sorry for any inconvenience. Conditioning: “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m 4 rounds for time Compare to Wednesday, 26 October 2016 Strength: Front Squats 5 reps @ 65% 3 ...Read More
Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015 …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00...Read More
Coach Becky dominated at her Level 1 re-cert! Strong work! Friday 0845 class is cancelled this week. Sorry for any inconvenience. Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load …now continue on with EMOM, and perform: 1 Hang Squat Clean,...Read More
Fun weekend comp with the Ape and Vertical families at Battle on the Plains! Conditioning: Partner WOD* Row 500m/Fat Bar Deadlift hold (115) 150 Double Unders/Fat Bar Front Rack hold 100 Calories Bike/Fat Bar Back Rack hold 50 Toes-2-Bar/Fat Bar Overhead hold For Time …rest 8:00 As many meters in 2 minutes of:...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Tuesday, 01 November 2016 Conditioning: Choose your level: “Summit” Complete as many rounds as possible in...Read More
Friday night class is canceled this week. All other classes on Friday are normal. Conditioning: Complete as many rounds as possible in 10-minutes of: 3 Burpee-Box-Overs 3 Deadlifts (225/155) 6 Burpee-Box-Overs 6 Deadlifts 9 Burpee-Box-Overs 9 Deadlifts …Etc, adding 3 reps to each exercise every round For Score …Rest 10:00, then with...Read More
Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35) Rest 2 minutes between rounds 3 rounds for score Compare to Friday, 27 September 2013 *High-Lows start...Read More
