Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5*   For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.     Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform:...Read More

  Strength: Deadlifts 5  reps  at  60% 1RM 5  reps  at  65% 5  reps  at  70% 5  reps  at  75% 5+ reps at 80%   For quality and max reps at 80%     Conditioning: 200m Run 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Uneven Kettlebell Push-ups* 10 GHD Sit-ups 20 Double Unders   3...Read More

  MP Fitness, joined by Vertical Functional Fitness, will be celebrating Independence Day by doing a Hero WOD courtesy of Black Sheep Functional Fitness, at 1800. All MP members are welcome to join. There will not be a Competitors Class. Friday morning at 0800, there will be a group meeting at the Turkey Mountain main...Read More

  Strength: Shoulder Press 3-3-3-3-3   For Max Load     Conditioning: 21 Front Squats (95/63) 15 GHD Sit-ups 90 Speed Skips Run 200m   3 rounds for time Compare to Saturday 21 July 2012     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg  ...Read More

  Strength: Back Squats 3-3-3-3-3   For Max Load     Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups   For Score     Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle Split – 2:00...Read More

  Strength: Clean and Jerk 1-rep max   For Max Load     Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders   3 rounds for time     Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00     Post Load, Time,...Read More

  Strength: Snatch 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning: “Back in the Game” 12 Back Squats (175/113) 9 GHD Sit-ups 60 Speed Skips 200m Run   4 rounds for time Compare to Monday, 11 November 2013     Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch,...Read More

  Strength: Deadlift 5-5-5-5-5   For Max Load     Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run   3 rounds for time     Post time and box height to comments Compare to Wednesday, 06 June 2012 *No height is specified. You choose...Read More

    Strength: Clean to 2 Front Squats (15:00 time cap)   For Max Load Perform one clean, then perform 2 front squats.     Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes  ...Read More

Strength: Push Press 3-3-3-3-3   For Max Load     Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Compare to Wednesday, 17 July 2013     Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per...Read More