Conditioning: MPCF Board WODs Pick one of the following board WODs: Angie, Cindy, Mary, or Nancy   …rest 10:00, then partner up and perform… “Annie”* 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For time *Equal work. One at a time working.   Flexibility/Mobility: Right side straddle – 2:00 Left side straddle – 2:00 Center Straddle – 2:00 External Shoulder Rotation – 1:00/side Internal Shoulder Rotation – 1:00/side     Post WOD chosen, time or score, Annie time, and experiences to commentsRead more

  Conditioning: “Nailed It” 5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time Compare to Monday, 12 September 2016   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post score and experiences to commentsRead more

Skill Work: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   Diane 21-15-9 rep rds of: Deadlifts* Handstand Push-ups** *(225/155) – Rx (185/125) – 55+ Masters Rx (155/105) – Scaled (135/93) – Masters scaled **Shoulder Presses (65/45) Scaled/ (55/33) masters scaled   Grace 30 Clean and Jerks (135/95) – Rx (115/85 – 55+ Masters Rx (95/63) – Scaled (75/53) – Masters scaled   For total time One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all....Read 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...Read more

  Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Saturday, 16 April 2016 *On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time, load, and experiences to commentsRead more