Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂   KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s There will be a 30-45 minute rest period between each WOD. WOD 1: (18:00 cap) “Meet you in the middle”   WOD 2: (10:00 cap) “Clusters and Team Tri”   WOD 3: (15:00 cap) “Deceiving Synchronized Skills”   WOD 4: (17:00 cap) “What a Drag” (variation do to lack of equipment)* 60-48-36 Pull-ups 100-100-100 Double Unders 60′ Wheelbarrow *The other team members will perform the row as prescribed   WOD 5: (15:00 cap) “Synchronized DT”   WOD 6: (14:00 cap) Silver Scaled Final     Post results and experiences to comments  Read more

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Skill: 200m Row* For Time *All out effort   Conditioning: “Sally’s surprise” AMCAP in 30-minutes* on: Bike, Rower, and/or Ski erg   For score *Whenever you hear the “Flower” song (“sally up”), stop AMCAP, and perform one of the following (Coach will decide): Push-ups, Leg Raises, Air Squats, or High/Low Planks. Upon, completion of song, resume AMCAP. Athlete can change apparatus or maintain the same after each time the song plays.     Post results and experiences to commentsRead more

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.   Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. Click here to read the bio for Patrolman Christopher Mark Goodell   General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 10 Wall-ball shots 10 KB swings 10 Burpees   Conditioning: Hero WOD “Goodell” 400m Run 20 Wall-ball shots (20/14) @ (10/9′) 14 Kettlebell swings (53/35) 38 “X”   5 rounds* for time X=Round 1: Push-ups, Round 2: Squats, Round 3: Pull-ups, Round 4: Alternating lunges, Round 5: Burpees *For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls,...Read more

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: As many calories as possible in 35-minutes of: Bike, Rower, and Ski Erg*   For score *Every 5 minutes, athletes MUST change apparatus. Equipment dependent, Ski erg must be used at least once. You will have 1 minute to switch/rest after each 5 minutes of work. Rest is included in the 35-minute total.   Flexibility/Mobility: Couch Stretch Hip Capsule Child’s Pose with Shoulders     Post results and experiences to commentsRead more