Skill: 5-5-5-5-5-5-5 Strict or weighted Pull-ups   For Quality   Conditioning: Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9 minutes: 10...Read More

  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, 11 November 2014   Conditioning: Choose your level: “Summit” Complete as many rounds as possible in 12 minutes of: 8 Thrusters (135/93) 8 Hang Power Cleans 4 Muscle-ups 8...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Strength: Deadlifts 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “60% of the time, works every time” 10-9-8-7-6-5-4-3-2-1 rep rounds of:...Read More

  Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1   For Score *With a continuous running clock, on “Go”, perform 3 KBS in the first minute, then 6 in minute two, 9 in minute 3, and so on until failure. Once failure is reached,...Read More

Strength: Back Squats 3-3-3-3-3   Find 3-rep max   Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups   For Score Compare to Tuesday, 01 July 2015   Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle...Read More

  Skill: Practice for 10 minutes: 1 Jump Rope Single 1 Double Under 2 Jump Rope Singles 2 Double Unders 3 Jump Rope Singles 3 Double Unders …continue pattern until you fail to complete given number unbroken*   For Quality and Score *You may rest after double unders. Once you begin any given set of...Read More

Almost there Burpee friends!! Bring a Friend WOD Conditioning: Partner WOD* “Birds of a feather” Complete as many rounds and reps as possible in 15 minutes of: 40 Jump Rope Singles 20 Plate-Facing Burpees 20 Box Overs (24/20″)   …rest 5 minutes   Complete as many rounds and reps as possible in 10 minutes of:...Read More

  Skill/Endurance: Tag Team Row Sprints Max Calories Rowed in 15-minutes   Conditioning: Every minute on the minute perform the following, adding 1 burpee every minute, until failure: 3 Power Cleans (115/75) 1 Burpee   For total number of burpees   Royal Burpee Challenge: Day 116   Flexibility: 20 Front Leg Swings/leg 20 Side Leg...Read More

MP was represented well at the Memorial Day WOD.   Strength: Hang Squat Snatch to 2 Overhead Squats 1-1-1-1-1-1-1-1-1-1 For max load and quality   Conditioning: Every 3 minutes for 21 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees   For quality and score* *Score is max number of burpees...Read More

Memorial Day WOD   Celebrating the sacrifice that over 1 million Soldiers have given their lives to secure our freedom. Take a moment and pray for their families. MP Fitness and Vertical Functional Fitness are joining up to embrace that sacrifice. Join us for a WOD at 0900 at Vertical Functional Fitness, 71st and Trenton....Read More