Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in Functional Fitness. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success...Read more

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk (155/105)   WOD 6: Heavy “Karen” 150 Wall-Ball Shots (25/16) at (10’/9′)   For Total Time Compare to Saturday, 25 November 2017 Instructions: Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.   Flexibility/Mobility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes...Read more

  Sprint work: 100m Sprint Rest 90 seconds   7 rounds for time   Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees   For Score *Add 2 snatches per round. Burpees remain the same throughout.   Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated Cat Stretch – 1:30     Post time, score, and experiences to commentsRead more

Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Tuesday, 14 February 2017 *Run 400m at the end of each rep round   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00   Royal Huddleston Burpee Challenge: Day 86     Post time and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 35 minutes of: Run 600m 10 Deadlifts (315/213) Row 400m 20 Plate Push-ups* Run 200m 30 Situps   For Score Compare to Saturday, 22 July 2017 *Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on a 35# plate. Place an abmat in the middle of the two hand plates. While performing push-ups, only the chest can touch the abmat. Nothing can touch the ground.   Flexibility/Mobility: Couch Stretch – 1:30/side Barbell Shoulder Smash – 1:30/side Reclined Spinal Twist – 1:30/side     Post rounds and reps, and experiences to commentsRead more