Conditioning: Perform 1 round of: 100 Double Unders 50 Squats 25 Push Press (95/63) …then, 2 rounds of: 60 Double Unders 30 Squats 15 Push Press …then, 3 rounds of: 40 Double Unders 20 Squats 10 Push Press   For Time   Burpee Challenge: Day 83   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder...Read More

Congrats to the MP marathon relay team!   Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 3 Complete as many rounds as possible in 15 minutes of: 55 Double Unders 15 Chest-2-Bar Pull-ups 5 Hang Power Cleans*   For Score *Ages 54 and below: (155/105) Ages 55-59: (135/95) Ages 60+: (115/75)   Mobility: Quad Smash...Read More

  Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 1 21-15-9 rep rounds of: Calories Rowed Thrusters*   For Time *Ages 54 and below: (95/65) Ages 55+: (75/55)   Strength: 2016 Functional Fitness Games Masters Qualifier Event 2 1-rep max Deadlift No Time Cap   Flexibility: Eye of the Needle – 1:30/side Twisted Monkey –...Read More

One of my favorite pics with Mr. and Mrs. Decker! 🙂   Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 4 55 Bar-Facing-Burpees 34 Overhead Squats* 21 Ring Muscle-ups   For Time (20-minute cap) *Ages 54 and below: (95/65) Ages 55-59: (75/55) Ages 60+: (65/45)   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash –...Read More

Fun with friends! Celebrating the upcoming union of Jana and Doug!   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups   Conditioning: Complete as many rounds and reps as possible in 7...Read More

Tire change!   Conditioning: Run 400m 4 round of: 4 Muscle-ups 8 GHD Sit-ups 12 Push-ups* …then… Run 600m …then… 4 rounds of: 10 Kettlebell Swings (72/53) 10 Push Press (75/53) 20 Double Unders …then… Run 400m   For Time *Burpees can be substituted here   Strength/Skill Work: Snatch Jump Shrug-2-Squat Snatch 1-rep max   Flexibility:...Read More

Happy birthday Sarah!   Strength: Front Squats (18:00 cap) 9   reps @ 20% 1RM 7   reps @ 45% 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   …rest 3 minutes, then Conditioning: Partner WOD “Fly’nn” (24:00 cap) Buy-in: 2000m Row …then with remaining time perform as many...Read More

“Hey bro, you coming down or what?!   Strength WOD: Perform the following for quality of movement pulling under the bar (20 minute cap): Squat Clean 5 reps @ 65% 1RM 4 reps @ 75% 1RM 3 reps @ 85% 1RM   For quality reps   Conditioning WOD: Complete as many rounds as possible in...Read More

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

  Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees   For Time Masters 55+, Scaled, and Teen weights can be found HERE.   Option 2: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Friday, 25...Read More