Conditioning: Run 600m* …rest 5:00, then… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 3:00, then… 2 rounds of: 20 Double Unders 15 Kettlebell Swings (53/35) 20 Alternating Dumbbell Snatches (50/35) …rest 1:00, then… Row 1000m   For Time *If you have a vest, wear it (20/14)   Flexibility/Mobility: Couch Stretch – 1:30/side Spine...Read More

Conditioning: 50 Wall-Ball Shots* (25/16) @ (10/9′) 25 Toes-2-Bar 300m Run with plate (55/35)   For Time (7:00 cap) *perform max reps 20 seconds on, 10 seconds off until 50 is reached   …Rest 3:00   12-10-8 rep rounds of: Push Press (135/93) Alternating Pistols Calories Biked   For Time (5:00 cap)   …Rest 5:00...Read More

“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”   Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m*   For quality of speed control and time *Switch every 500m, row at 90% your 250 pace Conditioning: Every...Read More

  Conditioning: Part 1: 3-person team 4500m Row …or… 3600m Run   For Time   Part 2: Complete as many rounds and reps as possible in 8-minutes of: 50 Double Unders 10 One-arm Dumbbell Overhead Squats (50/35)   For Score   Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Flexibility: 15...Read More

There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.   Conditioning: Partner WOD 3 rounds of: 10 Synchro Pull-ups 20 Ring Push-ups 30 Sit-ups Slammers (16/12) @ 2m   …then… 2...Read More

  Conditioning: 2017 Functional Fitness Games Masters Division “Vest Triplet”* Run 400m 24 Squats 12 Burpee Box Overs (30/24″)   4 rounds for time 17:00 cap *If you have a vest (20/14), wear it.   Strength: Push Jerk 3 reps at the following percentages: 50, 60, 65, 70, 75, 80, 85%   For Quality  ...Read More

Strength & Conditioning: Run 800m 5 Snatch* (155/100) …Rest 3 minutes Run 600m 4 Snatch (175/115) …Rest 2 minutes Run 400m 3 Snatch (195/125) …Rest 1 minute Run 200m 2 Snatch (205/135)   For Time *These are all squat snatches, each set   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon –...Read More

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 500m @ 80% 250m pace Rest 2:00 Row 300m @ 80%   For quality of pace and stroke control   Conditioning: 2017 Functional Fitness Games WOD* “Fibonacci Final” (modified) Men: 5-8-13 rep rounds of: Paralette Handstand Push-ups Deadlift (415) …then, Double Kettlebell (53#) Overhead...Read More

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!   Conditioning: 2017 Functional Fitness Games WOD “Madison Triplet” (modified*) 5 rounds for time of: 400m Run 7 Cleans-to-Overhead Burpee (115/75)*   *Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/75) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More