Strength: Power Clean to 5-rep max Front Squat   For max load   Conditioning: 15/12 Calories Biked 12 GHD Sit-ups 9 D-Ball Cleans (100/80) 6 Wall Climbs   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 1:00/side Reclined Spinal Twist – 1:00/side     Post...Read More

  Rest Day     Lifters/Competitors Class: Cancelled for this week  Read More

DD throwing some weight around while in Rome, Italy! Repping the Ape!   Skill: Sprints 4 x 200m, rest 2:30   Conditioning: 2018 Age Group Qualifier WOD 4 Complete as many rounds in 5 minutes as possible of: 9 Handstand Push-ups 6 Bar-Facing-Burpees 3 Snatches (165/115)   For Score   Flexibility/Mobility: Couch Stretch – 1:30/side...Read More

  Strength & Conditioning: 4 thrusters (135/95) 3 muscle-ups 8 thrusters (135/95) 6 muscle-ups 12 thrusters (135/95) 9 muscle-ups   For time     Flexibility/Mobility: Twisted Cross – 1:30/side T-spine Smash – 2:00 Overhead Distraction w/ external bias – 1:30/side Cat Stretch – 2:00     Post time or score at cap, and experiences to...Read More

  Strength & Conditioning: 2018 Age Group Qualifier Workout 2 4 rounds for time of: 25 Chest-to-Bar Pull-ups 5 Cleans (245/170)*   Time cap: 15 minutes *Weights may vary by age group. See Workout Description & Scorecard for more details.   Flexibility/Mobility: Twisted Cross – 1:30/side T-spine Smash – 2:00 Overhead Distraction w/ external bias...Read More

  Rest Day     Lifters/Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before....Read More

  Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a...Read More

  Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups 100 Sit-ups …then… Row 1000m   For Time Compare to Monday, 18 April 2016   Strength: Hang Squat Snatch 4-3-3-2-2* @ 55-60-65-70-75% 1RM   For Quality *Not cycled through. Setup separately for each rep. No...Read More

  Conditioning: Partner WOD 20 Shoulder Touches 30 Pull-ups 500m Row 80 Sit-ups 130 Double Unders 80 Squats 500m Row 30 Kettlebell Swings (72/53) 20 Burpees   2 rounds for time   Strength: Deadlift 4-rep max   Flexibility/Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side   Royal...Read More

  Strength: Power Clean ⇒ Hang Squat Clean ⇒ Jerk Complex 1-rep max (18:00 cap)   Conditioning: “Time to pay…almost” 600m Run 40 Sit-up Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Sit-up Slammers* 600m Run   For Time Similar to Saturday, 22 April 2017 (18:00 cap) *Original WOD called for...Read More