Strength: Hang Clean to 5 Front Squats 1-rep max   Conditioning: 15-12-9 rep rounds for time of: Deadlifts (225/153) Handstand Push-ups   …Rest 5 minutes   15-12-9 rep rounds for time of: Clean & Jerk (95/63) Pull-ups   …Rest 3 minutes   Row 500m (All out effort) For Time   Mobility: Couch Stretch –...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

  Strength: High Hang Squat Snatch 2-rep max   Conditioning: 5 Wall Climbs 10 Kettlebell Sumo Deadlift High-Pulls (70/45) 20 meters Bear Crawl or Gorilla Run 30 Calories Rowed   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash – 2:00     Post...Read More

This is the “before” of yesterday’s pic. If you have a friend that has been wanting to try Functional Fitness, bring them!   Conditioning: Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40...Read More

Fun times with MP family and friends!   Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-rep max for complete series   For Max Load Compare to Friday, 02 January 2015   Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83)   For Time Compare to Friday,...Read More

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes   Perform for time, with a 5:00 cap: 50 Double Unders 40...Read More

Classes normal Wednesday. Gym closed Thursday and Friday. Classes normal again on Saturday.   Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′)...Read More

  Strength: Clean 1-rep max Compare to Friday, 28 August 2015   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups 600m Run   For Time Compare to Friday, 28 August 2015   Flexibility: Couch Stretch – 1:30/side Hamstring Floss...Read More

2015 MP Christmas Party   Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015   Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds   For Score *Up to 75%...Read More

Pre-race smiles   Skill: 500m Row For Time   Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14)   For Time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More