Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is...Read More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)...Read More

  Conditioning: 2011 Functional Fitness Games Open WOD #2 Complete ans many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Hand-release Push-ups 15 Box Jumps (24/20″)   For Score Compare to Friday, 01 April 2011   …Rest 5 minutes…   Strength: Split Jerk 5   reps @ 70% 1RM Clean...Read More

“Ape Nation” 2016 Functional Fitness Games Open registration is now live at games.Functional Fitness.com! Team Name: Ape Nation Online Judges course is open HERE.   Conditioning: Functional Fitness Games 2014 WOD “Triple 3’s” 3000m Row 300 Double Unders 3-mile Run   For Time   Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split...Read More

  Conditioning: 15 Calorie Row 12 Clean & Jerks (135/95) 9 Snatches (135/95) 6 Thrusters (135/95)   For Time WOD design courtesy of #KOintheOK 2016 – Rx Finals Perform this solo, 3, or 6-person team. If done as part of a team, each member do a complete round before next member starts.   …Rest 5...Read More

Congrats to the Ape Nation scaled team competing at KO in the OK! I had a great time coaching them this weekend. I am very proud of them! Represented MP very well! Sad to see Nick leave us. You will be missed. Remember to focus on form, form, and form.   Conditioning: Partner WOD 200...Read More

  Strength: Option 1: Make-up a missed 1-rep   Option 2: Pick one of the following and find a 1-rep max: Snatch to Hang Snatch Clean to Hang Clean Cluster to Thruster   Conditioning: 10 Burpee Box Overs (24/20″) 8 One-arm Kettlebell Snatches (53/35) 6 Wall-Ball Shot (20/14) @ (10′)   4 rounds for time...Read More

  Skill: Handstand Drills One-arm HS holds 30 seconds each arm Straddle Jump to HS Perform 5 One-leg Tuck Jumps to HS Perform 3 each leg   2 rounds for quality   Conditioning: 2015 KO in the OK Finals WOD 15 Toes-2-Bar 15 Goblet Squats (53/35) 15 Kettlebell Swings (53/35) 15 Overhead Squats (95/55) 15...Read More

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set   For Quality   Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)*  ...Read More

  Conditioning: KO in the OK II Scaled WOD 1 With a running clock for 15 minutes: 0:00-7:00: 3 women – AMRAP* 30 Kettlebell Swings (53/35) 40 Thrusters (95/65) 50 Pull-ups 3 men – Bike Accumulate as many calories as possible in 7 minutes   7:00-8:00: All athletes rest   8:00-15:00: Switch (men will perform...Read More