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 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5...Read More

  Conditioning: Battle at the Ballpark 2016 WODs 5 & 6 4-person team WOD (2M/2F) “The Double Switch” (scaled version) M/F pair one completes the following, in order: 30 Calories Rowed 40 Wall-Ball Shots (14/10) at 10′ 50 Pull-ups 50 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   M/F pair...Read More

Skill/Speed: Row Sprints Max Calories rowed in 30 seconds, rest 90 seconds – 5 rounds   Conditioning: 30 Double Unders 10 Double Kettlebell Thrusters (53/35) 10 Burpees 10 Toes-2-Bar 30 Single Unders …rest 2 minutes   4 rounds for time   Mobility: Elevated Cat – 1:30 Shoulder Capsule – 1:00/side Kneeling Achilles – 1:00/side Narrow...Read More

  Conditioning: Row 800m 10 Power Snatches (95/63) 15 Toes-2-Bar Run 600m 20 Squat Cleans (95/63) 25 Bar-Over-Burpees Row 400m 30 Shoulder to Overhead (95/63) 35 Box Jumps (24/20″) Run 200m 40 Kettlebell Swings (53/35) 45 Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00...Read More

  Conditioning: “This is nuts” 9 Thrusters (95/63) 18 Slammer (12/8) @ 2m 400m Run 5 Snatches (135/93) 10 Bar-Over-Burpees 200m Run 3 Clean & Jerk (185/123) 6 Muscle-ups   3 rounds for time Use one bar, adjust weights as needed   Flexibility: Underneath (Thread the needle) – 1:30/side Seal Rocks – 2:00 Squatted Seiza...Read More

Dam Jam riding team The 0630 class is canceled Tuesday. Sorry for any inconvenience. All other classes are normal.   Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.   Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash –...Read More

Lift Up Autism competitors. Strong work!   Conditioning: “Nailed It” 5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time Compare to Wednesday, 11 September 2013   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10...Read More

2014 Flashback On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: “Sapphire” With a partner, perform equal work at the following, 2-4-6-8-10-8-6-4-2 rep rounds of: Wall Climbs Kettlebell Snatches (53/35) Wall-ball Shots (20/14) @ (10/9′) Stationary Weighted...Read More

On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Partner WOD “When the Fat Lady Sings” 30 Plate-Facing Burpees …rest 2 minutes 40 Box Jumps (24/20″) 30 Fat Bar Power Cleans (110/70) 4 x 150m Sprints...Read More

Fun crew at the track for the Labor Day WOD! On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Every 3 minutes on the minute for 18 minutes perform: 4 Pull-ups 8 Waiter Squats* (53/35) 12...Read More