Conditioning: 40 seconds of work, 20 seconds of rest: Ski for calories Max reps GHD sit-ups Max reps alternating dumbbell clean & jerk (50/35) Bike for calories Max reps pull-ups Max reps wall-ball shots (20/14) @ (10/9′) Rest 2:20 between rounds   4 rounds for score   Skill: 10 L-sit double dumbbell strict press...Read More

Endurance: On a 30 minute running clock… 40 Calories biked 1:00 Rest 30 Calories rowed 2:00 Rest 20 Calories skied 3:00 Rest 10 Calories biked In remainder of 30 minute time… Row for max meters (at 75% of 6:00 row pace)   Accessory: 10 Barbell good mornings 3 Sets for quality     Post results...Read More

  Conditioning 1: 6-minute row test   For max distance Compare to Friday, 23 July 2021   …Rest 10:00, then…   Conditioning 2: As many rounds and reps as possible in 10 minutes of: 25-ft Single arm dumbbell overhead walking lunge (right arm) (50/35) 25-ft Single arm dumbbell overhead walking lunge (left arm) (50/35) 10 Shuttle...Read More

Conditioning: Complete as many rounds and reps as possible in 24-minutes of: 15 Toes to bar 10 Handstand push-ups 5 Deadlifts (315/205) 30/24 Calorie row, bike, ski*   For score *alternate through rounds   Strength: Box Pause Back Squat 5-5-5-5   For total weight lifted in the 25 reps* * Add each of the loads...Read More

  Conditioning: 2022 MPCF Fitness Challenge WOD 21 Burpees 18 Sit-ups 15 Squats 12/10 Calories rowed 76 Single-unders   4 rounds for time (25:00 cap)   Skill/Accessory: Weight hip thrust 10 reps with a 3-second pause at top   3 rounds* *Increase weight each round     Post results and experiences to commentsRead More

Endurance: For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2-minutes row at 6:00 pace for 60 seconds …then, without stopping rower… For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2:30 row at pace 6% faster than 6:00 pace for 30 seconds …then, without stopping rower…...Read More

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time. Family and friends are welcome to join or cheer you on!   Conditioning: “More Kettlebells Please” 30/24 Cal row 30 Double kettlebell deadlifts (2x 70/53) 30/24 Cal bike 30 Alternating kettlebell...Read More

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time. Family and friends are welcome to join or cheer you on!   Conditioning: Partner WOD Partner WOD, equal work required With a 4-minute clock, perform… 800m* Row Max burpees over the...Read More

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time. Family and friends are welcome to join or cheer you on!   Skill: Handstand holds 0:30 Hold 1:00 Rest   5 rounds for quality   Conditioning: 1000m Row 40 Thrusters (45/33)...Read More

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time. Family and friends are welcome to join or cheer you on!   Endurance: 2:00 Row for calories 2:00 Bike for calories 2:00 Ski for calories 200m Run Rest 2:00   4...Read More