Strength & Conditioning: Partner WOD Functional Fitness Team Series WOD 3 50 synchronized wall-ball shots (20/14) @ (10/9′)* 30 cleans (135/95)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 20 cleans (185/135)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 10 cleans (225/155)**   For Time (for registered competitors, 12:00 cap) *Scaled is (14/10) @ (9′) ** Scaled weights are: (95/65)(135/95)(155/105)   Flexibility/Mobility: ROMWOD     Post time and experiences to commentsRead more

  Conditioning: Partner WODs Functional Fitness Team Series WOD 1 9-15-21 rep rounds of: Synchronized Thrusters (95/65)* Synchronized Bar-Facing Burpees   For Time *Scaled weight is (65/45)   …rest 10-15:00 (not Team series requirement), then… Functional Fitness Team Series WOD 4 100-Calorie Rowed, switch as needed 100 Toes-2-Bar*   For Time *Scaled is Hanging Knee Raises   Flexibility/Mobility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00     Post times and experiences to commentsRead more

  Rest Day Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. 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. Ideally, you are 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 brief warm-up 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 and frustration; but your skill level, strength, speed, etc will grow...Read more

Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3 rounds for score Compare to Friday, 27 September 2013 *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. If you complete each round under the cap, total your times for your score. **Racks can be used   Strength: Hang Power Clean 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Flexibility/Mobility: Low Lunge Twist – 1:00/side Eye of the Needle...Read more

Skill: 500m Row at 90% PR pace* Rest 3:00 500m Row* Rest 3:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “WOD 3” (running version) Run 200m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Thrusters (75/53) Run 200m   For Time Similar  to Monday, 27 February 2017   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post row times, time, and experiences to commentsRead more