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

Strength: Every minute on the minute, perform 2 reps of: Hang Power Clean* For max load *Receive the bar bar in the 4″ position (half squat). Start at 50%, increase by 3-5% each minute until failure.   Conditioning: Hero WOD “Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts (155/103) 7 Box Jumps (24/20″) Then, 5 minutes of: Turkish get-ups (40/25) Then, 5 minutes of: 7 Snatches (75/55) 7 Push-ups Then, 5 minutes of: Rowing for calories   For Score Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations WOD courtesy of Functional Fitness.com Read the story of the 5.   Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post max load, score, and experiences to commentsRead more

Solar Eclipse 2017, at about 50%   Skill: MPCF Board WOD Row 500m For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 21 February 2017     Flexibility/Mobility: 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 times, loads, and experiences to commentsRead more

Conditioning: Run 600m* …rest 5:00, then… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 3:00, then… 2 rounds of: 20 Double Unders 15 Kettlebell Swings (53/35) 20 Alternating Dumbbell Snatches (50/35) …rest 1:00, then… Row 1000m   For Time *If you have a vest, wear it (20/14)   Flexibility/Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Saddle Sit – 2:00 Sink Mobilization – 2:00     Post time and experiences to commentsRead more

Conditioning: 4-person team WOD (2M/2F) “Forward and Reverse” M/F pair one completes the following, in order: 50 Calories Rowed 50 Wall-Ball Shots (25/16 ) at (10/9′) 40 Pull-ups 50 Box Jumps (20″) 40 Front Squats (115/75) 40 Calories on Assault Bike   M/F pair 2 complete the following, in order: 40 Calories on the Assault Bike 40 Front Squats (115/75) 50 Box Jumps (20″) 40 Pull-ups 50 Wall-Ball Shots (25/16) at (10/9′) 50 Calories Rowed   For Time Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.   …rest 8 minutes, then…   Strength: Find 1-rep max team total of: Hang Power Snatch   Only 2 bars per team. Only one bar moving at a time....Read more