Strength: Jerk 5   reps  at 55% 1RM 3   reps  at 65% 1+ reps at 75%   For max reps at 75%     Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013     Mobility: Hip Capsule...Read More

  Skill: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set   For Quality     Conditioning: MFFL 1.5 “Lift, Over & Under” 10 Deadlifts (305/225) 15 Bar-Facing Burpees 50 Double Unders   3 rounds for time     Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for...Read More

  Conditioning: MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score *BEAR COMPLEX: Without dropping the bar, the athlete will do...Read More

  Strength: “Functional Fitness Total” plus Bench Press Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 …plus Bench Press 1-1-1   For Max Load     Flexibility: Forward Fold with Twist – 1:00 Low Lunge Twist – 1:00 Lying Hip Capsule – 1:00   2 rounds for quality     Post max loads and experiences...Read More

MP Fitnessters representing during the benefit WOD on Saturday   Conditioning: “Bring Back the 50’s, Again & Again” 50 Calories Rowed 50 Unanchored Sit-ups 50 Lunges   5 rounds for time WOD courtesy of mastersfunctionalfitnessleague.com     Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash –...Read More

Come join us in the benefit WOD for Tulsa Fire Dept Captain Tim Marcotte. WOD will be throughout the morning, 0900-1300.   Conditioning WOD 1: Benefit WOD “Marcotte” Complete as many rounds and reps as possible in 5 minutes of: 100m Run 10 Box Overs (20″) 10 Kettlebell Swings (35)   For Score   …Rest...Read More

  Strength: Push Press 1-Rep Max     Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time 21:00 Time Cap WOD courtesy of 2014 Functional Fitness Games, Masters Division     Mobility: Quad...Read More

  Skill: Handstand Hold 5 x 30 seconds Perform 50 Speed Skips after each hold   For Quality     Conditioning: 21-15-9 rep rounds of: Kettlebell Swings (70/53) Handstand Push-ups Burpees Run 200m   For Time     Flexibility: Hold Couch Stretch, 2:00/leg Hold right leg split, 2:00 Hold left leg split, 2:00 Hold Couch...Read More

  Strength: Hang Clean to 3 Front Squats   For Max Load     Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 5 Hand-Release Push-ups 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Box Overs (24/20″)  ...Read More

Congratulations to 4-time Games Champion Rich Froning, and Camille Leblanc-Bazinet for winning the titles “Fittest Man” and “Fittest Woman” on Earth! Strong Work!   Skill: 10 Pause Overhead Squats (45/33) 50 Double Unders Rest 2:00   3 rounds for quality     Conditioning: 2K Row   For Time     Flexibility: 2 rounds: 10 Sit-up to...Read More