Online Judges Course: Click HERE   Conditioning: “3-2-1 Time!” As a 3-person team, perform equal work for time of: Row 3000m   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Single Unders 10 Kettlebell Push-ups 10 Wall-Ball Shots (25/16) @ (10/9’)   For Time   NIGHT CLASS ONLY OPTION: 2018 Functional Fitness Games Open WOD 18.3   100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle-ups   2 rounds for time (14:00 cap) Go to games.Functional Fitness.com for complete workout description and standards   Flexibility/Mobility: Quad Smash – 1:30/side Anterior Compartment Smash – 1:30/side Spine Smash – 2:00   Royal Huddleston Burpee Challenge: Day 34...Read more

Online Judges Course: Click HERE   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....Read more

Online Judges Course: Click HERE   Strength & Conditioning 3 rounds of: 6 Pull-ups 6 squat snatches (75/53) Then, 3 rounds of: 7 Pull-ups 5 squat snatches (115/73) Then 3 rounds of: 8 Pull-ups 4 squat snatches (135/93) Then 2 rounds of: 9 Pull-ups 3 squat snatches (165/103) Then 2 rounds of: 10 Pull-ups 2 squat snatches (195/123) Then 2 rounds of: 11 Pull-ups 1 squat snatch (225/143)   For Time 30:00 cap   Flexibility: Sink Mobilization – 2:00 Couch Stretch – 1:30/side Spine Smash – 2:00   Royal Huddleston Burpee Challenge: Day 32     Post time and experiences to commentsRead more

Online Judges Course: Click HERE   Skill: 3-person team Bike for Calories 50 seconds on, 10 second switch 12 rounds for total calories   Conditioning: Every three minutes, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 Hollow rocks 20 High-Lows*   For Quality and Time* *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground, and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. Total time, each round’s individual time added together, is score. If reps for a round are not completed, that round is worth 3 minutes, plus one second for each rep not completed.   Flexibility/Mobility: Half Straddle – 1:00/side Middle Straddle – 1:30 Saddle Sit – 1:30 Reclined Spinal Twist – 1:00/side Overhead Distraction w/ External Bias – 1:00/side    ...Read more

Online Judges Course: Click HERE   Conditioning: Option 1: 2018 Functional Fitness Games WOD 18.2 & 18.2a 18.2 1-2-3-4-5-6-7-8-9-10 rep rounds for time of: Dumbbell Squats (50/35)* Bar-facing Burpees 18.2a 1-rep max Clean   Time cap is 12:00 to complete both 18.2 AND 18.2a *Use one dumbbell for each hand. WOD courtesy of games.Functional Fitness.com For full standards explanation and Masters standards, click HERE   Option 2: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 7 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Monday, 13 March 2017   Flexibility/Mobility: Quad Smash – 1:30/leg Overhead T-Spine Smash – 2:00 Overhead Distraction w/ External Bias – 1:30/side Barbell Biceps Smash – 1:00/side   Royal Huddleston Burpee Challenge: Day 30     Post time, load, and experiences to commentsRead more