General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings Specific warm-up: 10 Hang power cleans (45/33) 8 Power cleans (65/43) 6 Power cleans (85/53) 4 Power Cleans (95/63)...Read More
Skill: Speed Skips 4 x 30 seconds Max reps each set Rest 2:00 between rounds with 15 seconds of seated shoulder flexion between sets For Score Conditioning: MPCF Board WOD “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pull-ups For Time Compare to Monday, 19 May 2014 Flexibility: First Rib Mobilization Overhead Distraction...Read More
Conditioning: Partner WOD Complete as many rounds* and reps as possible in 20 minutes of: 10 Deadlifts (225/153) 10 Wall-ball shots (25/20) @ (10/9′) 10 Plate push-ups For score *Partners alternate exercises Flexibility: Middle splits Plow Side splits Royal Huddleston Burpee Challenge: Day 6* *See Day 1 for rules ...Read More
Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30 minutes of: 2 Muscle-ups 4 Handstand push-ups 6 Kettlebell swings (72/53) For score *Partners alternate complete rounds Mobility: Reclined spinal twist Saddle sit Elevated cat Royal Huddleston Burpee Challenge: Day 5* *See Day 1 for rules ...Read More
Sorry for late notice, but night class tonight is canceled due to weather conditions. No Iron Club this Thursday. Back to normal next Thursday. 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...Read More
“Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire Functional Fitness family offers our deepest sorrow.” “Jeremy” was originally a Functional Fitness Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted...Read More
Flashback to 2014! Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 10 Toes-2-Bar 20 Calories biked 30-ft Handstand Walking* 20 Alternating Pistols 10 Plate push-ups* For Score *Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a...Read More
Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run For Time Compare to Wednesday, 25 July 2018 Or… MPCF Board WOD 5K Row For time Compare to Friday, 18 December 2015 Or… 15K Bike For time Or… 5K Ski Erg For time Post results and...Read More
Strength & Conditioning: With a repeating clock, every 75 seconds perform 1 repetition of: Snatch, start at 20-25% 1-RM, adding (10/5) each round until failure …then, using the failed load, continue with: Clean, adding (10/5) each round until failure …then, using the failed load, continue with: Deadlift, adding (10/5) each round until failure* ...Read More
