Conditioning: MPCF Board WOD “Psycho” 200m Row 30 Alternating Pistols 400m Run 50 Sit-up Slammers (12/8) @ 2m 600m Row 70m Burpee Broad Jumps 800m Run   For Time Compare to Friday, 09 August 2013   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post time and experiences to commentsRead more

  Conditioning: Partner WOD* 1600m run …then… 2 rounds of: 10 Kettlebell Swings (97/62) 12 Chest-2-Bar Pull-ups 14 Overhead Squats (135/93) 18 Sit-up Slammers (14/10) 20 Calories Rowed …then… 200 Double Unders …then… 2 rounds of: 10 Kettlebell Swings (97/62) 12 Chest-2-Bar Pull-ups 14 Overhead Squats (135/93) 18 Sit-up Slammers (14/10) 20 Calories Rowed …then… 100/90/80 Calories Biked   For Time *Equal work required. Each partner will do half of each number. Each exercise can be broke up however partners wish, as long as equal work, and only one at a time is working.   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30 Couch Stretch – 1:30/side Spine Smash – 1:30 Butterfly – 1:00     Post time and experiences to commentsRead more

  Strength: Front Squat 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score   Flexibility: 2 rounds: 10 Sit-up to Pike Hold Pike sit – 1:00 10 Sit-up to Straddle Hold Straddle – 1:00     Post max reps, score, and experiences to commentsRead more

  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