Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Pull-ups: Kip Swings 15-20 unbroken (advanced) 7-10 unbroken (beginner) 4 sets …then… 4 Strict pull-ups w/ 4 second negative Rest 1:00 3 rounds   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift High-Pull (75/53) Box Jumps (20″) Push Press (75/53)   3 rounds for score* Compare to Friday, 15 February 2019 Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.     Post results and experiences to commentsRead more

Make plans to join MP this Saturday for a free WOD at 0900! No 0630 class Tuesday  Sorry for any inconvenience.   Endurance: Bike/Row* 3 minutes at 90% of 6-minute pace 2 minutes at 96% of 6-minute pace 1 minutes at 102% of 6-minute pace Rest 3 minutes   4 rounds* for quality   *On rounds 1 and 3, perform work on bike. On rounds 2 and 4, perform work on rower. On rounds 1 and 2, perform work according to the stated percentages. On rounds 2 and 4, add 2 RPM’s to each stage of the bike, and reduce row pace by 2 seconds/500m. The goal is to hold the given pace at each level as specified, not simply row for 6 minutes.     Post results and experiences to commentsRead more

Fun times with the MP family at the “HalloWOD”! Make plans to join MP this Saturday for a free WOD at 0900!   Conditioning: 50/40 Calories row 30-ft Right hand overhead DB walking lunges (50/35) 30-ft Left hand overhead DB walking lunges 15 Handstand push-ups   3 rounds for time   Strength: Clean 6 reps @ 30% 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%   For quality     Post results and experiences to commentsRead more

  Skill: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: “Ignite” 20 Burpees 150 Double-unders 80 Abmat sit-ups 60 Wallball shots (20/14)@(10/9′) 40 Alternating lunges 20 Power cleans (135/93) 200m Row   For time WOD courtesy of https://forgingyouthresilience.org/     Post results and experience to commentsRead more

  Conditioning: Partner WOD, equal work required   10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35) 10 Toes to bar 300m Run (together)   4 Rounds for time     Post results and experience to commentsRead more