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

Congrats to the Ape Nation scaled team competing at KO in the OK! I had a great time coaching them this weekend. I am very proud of them! Represented MP very well! Sad to see Nick leave us. You will be missed. Remember to focus on form, form, and form.   Conditioning: Partner WOD 200...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

  Strength: Option 1: Make-up a missed 1-rep   Option 2: Pick one of the following and find a 1-rep max: Snatch to Hang Snatch Clean to Hang Clean Cluster to Thruster   Conditioning: 10 Burpee Box Overs (24/20″) 8 One-arm Kettlebell Snatches (53/35) 6 Wall-Ball Shot (20/14) @ (10′)   4 rounds for time...Read More

  Skill: Handstand Drills One-arm HS holds 30 seconds each arm Straddle Jump to HS Perform 5 One-leg Tuck Jumps to HS Perform 3 each leg   2 rounds for quality   Conditioning: 2015 KO in the OK Finals WOD 15 Toes-2-Bar 15 Goblet Squats (53/35) 15 Kettlebell Swings (53/35) 15 Overhead Squats (95/55) 15...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

  Conditioning: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time Compare to Wednesday, 31 December 2014   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side     Post time and experiences to commentsRead 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 this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set   For Quality   Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)*  ...Read More

  Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Jumps …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots 20 Handstand Push-ups …then… Sell-out: 2000m Row   For...Read More