Strength: Every minute on the minute, perform 2 reps of: Hang Power Clean* For max load *Receive the bar bar in the 4″ position (half squat). Start at 50%, increase by 3-5% each minute until failure.   Conditioning: Hero WOD “Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts (155/103) 7 Box...Read More

Solar Eclipse 2017, at about 50%   Skill: MPCF Board WOD Row 500m For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1...Read More

Conditioning: Run 600m* …rest 5:00, then… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 3:00, then… 2 rounds of: 20 Double Unders 15 Kettlebell Swings (53/35) 20 Alternating Dumbbell Snatches (50/35) …rest 1:00, then… Row 1000m   For Time *If you have a vest, wear it (20/14)   Flexibility/Mobility: Couch Stretch – 1:30/side Spine...Read More

Conditioning: 4-person team WOD (2M/2F) “Forward and Reverse” M/F pair one completes the following, in order: 50 Calories Rowed 50 Wall-Ball Shots (25/16 ) at (10/9′) 40 Pull-ups 50 Box Jumps (20″) 40 Front Squats (115/75) 40 Calories on Assault Bike   M/F pair 2 complete the following, in order: 40 Calories on the Assault...Read More

Conditioning: Run 200m 20 Burpee Box Jumps (24/20″) 10 Toes-2-Bar Row 250m 5 Handstand Push-ups   4 rounds for time Compare to Friday, 19 August 2016   Flexibility: Knees-to-traps – 1:30 Elevated Cat- 1:30 10 reps 2 pike/2 squats Standing Pike – 1:30 Kneeling Achilles – 1:00/side Butterfly – 2:00     Post time and...Read More

  Rest Day     Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will...Read More

Conditioning: 50 Wall-Ball Shots* (25/16) @ (10/9′) 25 Toes-2-Bar 300m Run with plate (55/35)   For Time (7:00 cap) *perform max reps 20 seconds on, 10 seconds off until 50 is reached   …Rest 3:00   12-10-8 rep rounds of: Push Press (135/93) Alternating Pistols Calories Biked   For Time (5:00 cap)   …Rest 5:00...Read More

“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”   Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m*   For quality of speed control and time *Switch every 500m, row at 90% your 250 pace Conditioning: Every...Read More

Time elapse photography over Winnipeg in 1979 Conditioning: “Total Eclipse” Complete as many rounds and reps as possible in 20:17 of: 79 Single Unders 14 Overhead Squats (75/55) 70 Lunges* 30 Alternating One-Arm Dumbbell Snatches (50/35) 400m Run   For Score *Walking and alternating   …rest 2:00, then… “Blackout” Partner up Max reps in 2:40...Read More

  Conditioning: Complete as many rounds in 45 minutes of: Run 600m 10 Deadlifts (315/205) Row 500m 15 Hand-release Push-ups Bike 30/20 Calories 20 GHD Sit-ups   For Score   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post score and experiences to commentsRead More