Conditioning: “For the Love of Burpees” 9 Burpee Box Jumps (24/20″) 9 Bar Over Burpees 9 Burpee Broad Jumps 9 Burpees onto a 45lb plate 9 Burpee Pull-Ups 9 One-legged Burpees   2 Rounds For Time Compare to Monday, 02 June 2014   …Rest ~5:00, then partner up… 50 Double Kettlebell Thrusters (53/35) 100 Double Unders 50 Handstand Push-ups 100 Jump rope Singles 50 Kettlebell Swings (53/35)   For Time   Flexibility/Mobility: Olympic Wall Squat – 2:00 Banded Overhead Distraction – 1:30/side Couch Stretch 1:30/side     Post times and experiences to commentsRead more

Friday night class is canceled this week. All other classes on Friday are normal.   Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score WOD courtesy of Fittest in the OK IV Compare to Saturday, 22 October 2016   …Rest 8 minutes, then… Complete as many reps as possible in 10:00 of: 20 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots (20/14) @ 9′ 10 GHD Sit-ups 20 Double Unders 10 Paralette Pass-throughs   For score Compare to Saturday, 22 October 2016   Flexibility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Olympic Wall Squat – 2:00     Post scores and experiences to commentsRead more

Friday night class is canceled this week. All other classes on Friday are normal.   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...Read more

Friday night class is canceled this week. All other classes on Friday are normal. Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 01 November 2016   Conditioning: Choose your level: “Summit” Complete as many rounds as possible in 12 minutes of: 8 Thrusters (135/93) 8 Hang Power Cleans 4 Muscle-ups 8 Front Rack Lunges   …or   “Base” Complete as many rounds as possible in 12 minutes of: 8 Shoulder-2-Overhead (95/63) 8 Hang Power Cleans 4 Burpees 8 Front Rack Lunges   For Score   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post time, score and experiences to commentsRead more

Friday night class is canceled this week. All other classes on Friday are normal.   Skill: 250m Row @ 95%* Rest 3:00 500m Row @ 90% Rest 4:00 750m Row @ 85%   For total sprint time and pace quality *% of current 500m PR pace Conditioning: 21-15-9 rep rounds of: Dumbbell Snatches (50/35) Pull-ups   For Time   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 times and experiences to commentsRead more