Conditioning: Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Run is worth 2 points) Strength: Hang Power Clean 1-rep Max For max load Compare to Monday, 23 November 2015...Read More
Great Memorial Day WOD with the MP-Vertical family! Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes. Strength: Back Squats 5 reps @ 65% 1RM...Read More
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth...Read More
MP Fitness will be closed on Memorial Day. We will be joining Vertical Fitness for a WOD at 0900. All MP’ers are welcome. Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4 While working on pistols, perform: Max Long Jump 3 attempts For Quality...Read More
Pinky competing with her team at #bricktownthrowdown last weekend! Strength: Sumo Deadlift 3-rep max Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed For Score Burpee Challenge: Day 109 Mobility: Pick any 3 stretches...Read More
Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35) For Score *Burpees can be substituted Strength: Shoulder Press 1-rep max Compare to Wednesday, 11 November 2015 Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees 5 rounds for time Burpee...Read More
I just love this pic of the new couple. Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate, then… “Lucky 7” Complete as many rounds as possible in 21 minutes of: 49...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 Compare to Saturday, 23 May 2015 *Add one rep to each exercise each round. Partners alternate exercises. Burpee Challenge: Day 104 Mobility: Quad Smash – 1:30/side Overhead...Read More
Conditioning: 2016 Regional WOD “Event 5” 400m Run 40 GHD Sit-ups 7 Deadlifts (405/275) 3 rounds for time Mobility: Banded overhead distraction – 1:30/side Spine smash – 2:00 Couch stretch -1:30/side Post time and experiences to commentsRead More
Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂 Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders 10 rounds for time Strength: Thruster 1-rep Max For Max Load Burpee Challenge: Day 101 Flexibility: 15 Front Leg...Read More
