Conditioning: “Gettin’ Busy” 10 Muscle Ups 20 Kettlebell Swings (55/35) 30 Knees-to-Elbows 40 Push-ups 50 Overhead Weighted Walking Lunges (35/25) 400m Run 30 Box Jumps (24/20″) 20 Chest-to-Bar Pull-ups 10 Overhead Squats (125/83)   For Time Compare to Wednesday, 12 June 2013   Mobility: Banded Olympic Wall Squat – 2:00 Banded Overhead Distraction –...Read More

Congrats to all those that completed the 118th Royal Huddleston Burpee Challenge! Ape Strong!! We still await a few brothers and sisters, troubled with injury, to finish.   Conditioning: 21-15-9 rep rounds of: Calories Rowed Deadlifts (225/155) Toes-2-Bar   For Time   Strength: Front Squats 5   reps @ 70% 3   reps @ 80%...Read More

  Skill: Practice for 10 minutes: 1 Jump Rope Single 1 Double Under 2 Jump Rope Singles 2 Double Unders 3 Jump Rope Singles 3 Double Unders …continue pattern until you fail to complete given number unbroken*   For Quality and Score *You may rest after double unders. Once you begin any given set of...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 18...Read More

Almost there Burpee friends!! Bring a Friend WOD Conditioning: Partner WOD* “Birds of a feather” Complete as many rounds and reps as possible in 15 minutes of: 40 Jump Rope Singles 20 Plate-Facing Burpees 20 Box Overs (24/20″)   …rest 5 minutes   Complete as many rounds and reps as possible in 10 minutes of:...Read More

  Skill/Endurance: Tag Team Row Sprints Max Calories Rowed in 15-minutes   Conditioning: Every minute on the minute perform the following, adding 1 burpee every minute, until failure: 3 Power Cleans (115/75) 1 Burpee   For total number of burpees   Royal Burpee Challenge: Day 116   Flexibility: 20 Front Leg Swings/leg 20 Side Leg...Read More

  Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14) …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95) …then 2 rounds, completing 1 round each of: 15...Read More

  Conditioning: “C & J Creation” (revised) 40 Double Unders 20 1-arm Kettlebell Swings (35/20) 10 Calories Rowed 5 Clean & Jerks (155/105)   4 rounds for time Compare/similar to Friday, 24 May 2013   Royal Burpee Challenge: Day 110   Flexibility: Eye of the Needle – 1:30/side Revolved Seated Staff – 1:30/side Reclined Spinal Twist...Read More

Memorial Day WOD   Celebrating the sacrifice that over 1 million Soldiers have given their lives to secure our freedom. Take a moment and pray for their families. MP Fitness and Vertical Functional Fitness are joining up to embrace that sacrifice. Join us for a WOD at 0900 at Vertical Functional Fitness, 71st and Trenton....Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score *Add one 1 to each exercise each round. Partners alternate exercises.   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side  ...Read More