Conditioning: “Eeny Meeny Miny Moe”* 60/100 Handstand Push-ups 60/100 Toes-2-Bar 60/100 Calories Assault Bike 60/100 Dumbbell Box Step-Overs (24/20″)† 60/100-ft Right-arm Dumbbell Overhead Lunge 60/100-ft Left-arm Dumbbell Overhead Lunge   For Time *Pick your team. Perform this WOD as either a partner group or 4 person team. Reps are annotated as (partner/team). Equal work required. One at a time working. †Males use 50-lb DB’s. Females use 35-lb DB’s.   Flexibility/Mobility: ROMWOD     Post time and experiences to commentsRead more

  Conditioning: “And then there was more” Run 600m* …then 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …then… 100 Double Unders …then 5 rounds of: 4 Pull-ups 8 Push-ups 12 Squats …then… Run 600m   For Time *Vest if you got it.   Strength: Hang Power Cleans 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80%   For Quality* * Focus on maintaining straight arms through triple extension, fast elbows, and a solid receiving position.   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted Cross – 1:30/side Saddle Pose – 2:00 Pike stretch – 2:00     Post time, loads, and experiences to commentsRead more

  Rest Day     Lifters/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

  Strength: “Bring Sally Up” With a barbell in the back rack (135/93), play the song “Flower” by Moby. When the lyrics say “bring Sally up”, stand up. When the lyrics say, “bring Sally down”, squat down.   For completion and quality   Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time Compare to Tuesday, 26 September 2017   Flexibility/Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post times and experiences to commentsRead more

  Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down   For total calories *10 seconds to rotate each time   Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict PLU. Rx+ option, do them weighted.   Flexibility/Mobility: Couch Stretch – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Elevated Cat Stretch – 1:30     Post calories, max load, and experiences to commentsRead more