There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.   Conditioning: Partner WOD 3 rounds of: 10 Synchro Pull-ups 20 Ring Push-ups 30 Sit-ups Slammers (16/12) @ 2m   …then… 2...Read More

  Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups   4 rounds for time (25:00 cap)   Strength: Overhead Squat 3-3-3-3-max reps @ 55-60-65-70-75% 1RM   Flexibility/Mobility: ROMWOD     Post...Read More

Great Fourth of July crew at Vertical Limit Fitness!   Conditioning: Perform as many rounds and reps as possible in 10 minutes of: 1 Front Squat (135/93) 1 Kettlebell Swings (97/62) 150m Run 2 Front Squats 2 Kettlebell Swings 150m Run 3 Front Squats 3 Kettlebell Swings 150m Run …so on…   For Score  ...Read More

What’s wrong in this picture? 🙂 Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: Partner WOD* 100 Double Unders 20 Single-Arm Dumbbell Overhead Squats (50/35) 40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)* 800m Run 30 Shoulder Press (95/63)* 40 GHD Sit-ups 30 Hang...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017   Flexibility/Mobility: Spine Smash...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed   For Score   Strength: Thruster 1-rep max Compare to Wednesday, 21 December 2016   Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder...Read More

Conditioning: Partner WOD: 6 x 200m Run Sprints 80m D-Ball Carry (100/80) 60 Calories Biked 40 Sandbag Zercher Squats (70/40) 4 x 250m Row Sprints 20 GHD Sit-ups 2 x 50 Double Unders 10 Muscle-ups   For Time   Strength: Snatch plus 2 Overhead Squat Find 1-Rep Max   Flexibility/Mobility: ROMWOD     Post time,...Read More

Two good partner teams throwing it down and representing MP this weekend at Barbell Mania in Dallas. Strong work fellas!!   Conditioning: Partner WOD 15 Snatches (95/65) 30 Double Unders   10 rounds for time* (20:00 cap) *Partners alternate complete rounds. Each partner will perform 5 rounds individually.   …rest 8:00, then… Strength: Find 1-RM...Read More

Conditioning: Partner WOD 15-minute AMRAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 50 Pull-ups 100 Sit-ups 50 Push-ups 100 Squats …rest 2 minutes, then… 5-minute AMRAP of: Max Calories Biked   For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current,...Read More

Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m)   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More