Strength: Deadlift 1-rep max For max load Compare to Monday, 10 August 2015 Conditioning: 3-person team WOD Perform as many reps as possible in 8 minutes, alternating exercises, of: 4 Kettlebell Swings (70/45) 8 GHD Sit-ups 12 Calories Rowed 24 Single Unders …rest 3 minutes… Perform as many reps as possible...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Hang Power Clean 1-rep max Compare to Friday, 07 August 2015 Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2...Read More
Conditioning: Fittest in OK Online Qualifier WOD 3 Complete as many reps as possible in 14-minutes of: 20 Calories Rowed 10 Clean-2-Overhead* 10 Box Overs (24/20″) 10 Front Squats For score (50 pts per rd), and time of last completed full round *Weight for each round, for both lifts: Rx Male: 95-135-185-205-225 Rx...Read More
Strength & Conditioning: Fittest in the OK WOD 2 (This WOD will be a 2 parts, with a continuous running clock) Part 1: Complete the following complex for max load in 5 minutes: 1 Clean + 1 Thruster + 1 Jerk* …then… Part 2: 4:00 AMRAP Squat Clean Thrusters (115/75)* For...Read More
Conditioning: Fittest in the OK online qualifier WOD 1: Complete as many rounds and reps as possible in 6:00 of: 12 Power Snatches (75/55) 6 Lateral Bar-Over-Burpees 6 Pull-ups For Score …rest 8:00 4 x Sprint 400m, fast walk/slow jog 200m For speed work Mobility: Pick any 3 mobility...Read More
Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55) “Skeleton” Squat...Read More
The “Super” ladies of MP sporting their hidden identities at fellow Functional Fitnesster and affiliate owner of Vertical Functional Fitness, Doug Decker’s 40th birthday celebration! WOD 1: “Rogue at the Redlands” 3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar …Rest 4 minutes ...Read More
Conditioning: KO in the OK Online Qualifier Scaled WOD 1: Complete as many rounds and reps as possible in 10-minutes of: 15 Pull-ups 15 Thrusters (95/65) 90 Single Unders For Score Strength: Hang Power Clean 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For...Read More
Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂 Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More
