Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Friday, 22 March 2019 *Equal work required   Mobility: Pick one Pressing Pick one Squatting...Read More

  Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Complete as many rounds and reps as possible in 10 minutes of: 30 Speed Skips 10/8 Calories Biked 6...Read More

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score Compare to Monday, 06 November 2017   Strength: Clean 3-3-3...Read More

  Endurance: Accumulate 300 calories on*: Assault Bike, Rower, and Ski Erg   For time *any combination two or three of the apparatuses   Skill work: Pick 2-3 skills from the Athletic Skill Sheet Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle First Rib Mobilization Banded Olympic Wall Squat  ...Read More

Thank you to all the Veterans that have sacrificed. Happy Veteran’s Day 2019! (Thank you for the flowers MP family)   Conditioning: Option 1: 2020 Functional Fitness Games Open WOD 20.5 Partitioned any way: 40 Muscle-ups 80-cal Row 120 Wall-ball shots (20/14) @ (10/9′)   For time (20:00 cap) Standards, description, and scaled options, click HERE...Read More

  Conditioning: Option 1: Every 2 minutes on the minute, perform 1 round of the following until failure to complete: 1 Squat Clean (85% 1RM) 10m Sprint 3 Chest-2-Bar Pull-ups 10m Sprint 1 Burpee-over-bar*   For Score *Every round add 1 burpee.   Option 2: 2020 Functional Fitness Games Open WOD 20.5* Partitioned any way:...Read More

  General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Endurance: Complete 1-minute at each station: Row for calories Max Push-ups Bike...Read More

  General Warm-up: Run 400/Row 500 2 rounds of: 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Ring rows 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 40 second D-ball rock 20m One-arm farmers carry/per arm 15 Box jumps (every 5 increase height) 10 Handstand push-ups   Conditioning: Option 1: 2020 Functional...Read More

  Conditioning: Option 1: 2011 Functional Fitness Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time Compare to Wednesday, 16 March 2016   (Games WOD calls...Read More