Classes normal Wednesday. Gym closed Thursday and Friday. Classes normal again on Saturday.   Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′)...Read More

  Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time* Compare to Saturday, 20 December 2014 *The WOD is performed...Read More

  Strength: Clean 1-rep max Compare to Friday, 28 August 2015   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups 600m Run   For Time Compare to Friday, 28 August 2015   Flexibility: Couch Stretch – 1:30/side Hamstring Floss...Read More

Common position post 5K row!   Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time Compare to Friday, 13 June 2014   Mobility: Pick 3 mobility exercises     Post time and experiences to commentsRead More

  Conditioning: MPCF Board WOD and Masters Board WOD 5K Row For Time Compare to Tuesday, 26 March 2013   Strength or Skill: Pick any lift and perform for quality: 3-3-3-2-2-2 Starting at 55% 1RM, increase by 5% each set   Or…   Pick any three (3) skills on the “Athletic Skills Sheet” to work on...Read More

  Strength: Thruster 1-rep max Compare to Monday, 24 August 2015   Conditioning: 5 Shoulder-2-Overhead (135/95) 10 Ring Dips 15 Box Jumps (30/24″) 300m Row   3 rounds for time   Flexibility: Right Straddle – 1:30 Left Straddle – 1:30 Center Straddle – 1:30 Prone Shoulder Extension – 1:30     Post load, time, and...Read More

2015 MP Christmas Party   Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015   Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds   For Score *Up to 75%...Read More

  Conditioning: KO in the OK II Scaled WOD 1 With a running clock for 15 minutes: 0:00-7:00: 3 women – AMRAP* 30 Kettlebell Swings (53/35) 40 Thrusters (95/65) 50 Pull-ups 3 men – Bike Accumulate as many calories as possible in 7 minutes   7:00-8:00: All athletes rest   8:00-15:00: Switch (men will perform...Read More

  Strength: Make-up a Lift (Shoulder Press, Back SQ, Hang Power Clean, OHS, Snatch, Deadlift) 1-rep max Or, if current… Pick any lift and perform 3-3-3-3-3 @ 85% For Quality & Load   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30...Read More

Strength: Snatch 1-rep max Compare to Wednesday, 02 September 2015   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 Toes-2-Bar 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups   For score Compare to Saturday, 15 July 2015 Alternate exercises through each round. Each run...Read More