There is no 0845 class on Wednesday. Sorry for any inconvenience.    Conditioning: 300m Run 24 Shoulder Touches 18 Wall-Ball Shots (20/14) @ (10/9′) 24 Kettlebell Swings (53/35) 30 Double Unders   5 rounds for time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg  ...Read More

  Sprints: Run 200m Rest 1:00 Row 250m Rest 1:00 Bike 600m Rest 2:00 Run 400m Rest 2:00 Row 500m Rest 2:00 Bike 1200m Rest 2:00 Run 200m Rest 1:00 Row 250m Rest 1:00 Bike 600m   For Time   Strength & Conditioning: 2 Muscle-ups 7 Thrusters (135/93) 14 GHD Sit-ups   3 round for...Read More

  Conditioning: “Rock’em Sock’em” 50 Double Unders 50 Sit-ups 500m Row 40-meters Burpee Broad Jumps 40 Sit-ups 400m Run 30 Pull-ups 30 Sit-ups 300m Row 20 Ring Dips 20 Sit-ups 200m Run 10 Strict Handstand Push-ups 10 Sit-ups 100m Row   For Time Compare to Wednesday, 31 August 2016   Flexibility: Knees-to-traps – 1:30 Elevated Cat-...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 Compare to Monday, 28 August 2018 *If you have a vest, wear it (20/14)  ...Read More

  Metcon: 10 Strict Handstand Push-ups 100m Row 20 Pull-ups 200m Run 30 Box Overs (24/20″) 300m Row 40 Wall-Ball Shots (25/16) @ (10/9′) 400m Run 50 Sit-up Slammers (12/8) 500m Row   2 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side Center Straddle – 1:30 Overhead Distraction – 1:30/side Sink Mobilization – 1:30  ...Read More

Sprints: 100m Run Rest 30 seconds 500m Bike Rest 1:00 200m Run Rest 30 seconds 500m Bike Rest 1:00 Run 300m Rest 1:00 Bike 500m Rest 2:00 Run 400m Rest 1:00 Bike 500m   For Total Time   Metcon: 200 Double Unders 100 Shoulder-2-Overhead (75/53) 50 Toes-2-Bar   For Time   Flexibility/Mobility: Half Straddle –...Read More

  Metcon: 4-person Team WOD 100 Calories Biked 40 Synchro Partner Chest-2-Bar Pull-ups 80 Wall-Ball Volleyball Throws (25/20/16)† 100m Double Dumbbell Front Rack Walking Lunges (53/35) 80 Kettlebell Swings (72/53)†† 40 Partner Pistols 100 Calories Rowed …then… 4-person 200m Tire Carry (210/180)   For Time †While one partner group performs half of the WBVB throws,...Read More

MP Fitness will be performing this WOD on Saturday, 01 September. Register HERE if you would like to show your support.   Metcon: “Bedtime”* Sit-ups Med-Ball Squat Cleans (25/16) Dumbbell Snatches (50/35) Calories Biked   2 rounds   …then partner up, and… Row 1500m (equal work) For Time   …rest to 18:00 on clock, and...Read More

  Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More

  Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 2:00, then… 600m Row   For time   Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30    ...Read More