Conditioning: Partner WOD 3 rounds for time of: 30 Wall-Ball Shots (25/16) @ (10/9′) 20 Pull-ups 30 Burpees …rest 3 minutes, then… 2 rounds for time of: 20 Kettlebell Swings (97/62) 100 Double Unders 20 Front Squats (155/103)   For time   …rest 8 minutes, then… Strength: As a partner group, find 1 rep max for the complex: Power Clean – Hang Squat Clean – Power Jerk   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 84     Post time, loads, and experiences to commentsRead more

Focused Work: Snatch Balance   Conditioning: “Crank it up” 3 rounds of: 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups   …then 5 rounds of: 50 Double Unders 5 “Jana Burpees”* 5 Handstand Push-ups Rest 1 minute at the end of each round   …then 3 rounds of: 15 Box Jumps (30/24″) 10 Burpees 15 GHD Sit-ups   For Time *Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.   Flexibility/Mobility: Pigeon – 1:30/side Super Front Squat – 1:30/side Olympic Wall Squat – 2:00   Royal Huddleston Burpee Challenge: Day 83     Post time and experiences to commentsRead more

Rest Day   Competitor’s 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 1: 2017 Masters Online Qualifier WOD 4 10 Deadlifts (315/225) 20 Deficit Handstand Push-ups (4.5″/3″) 30 Front Squats (95/65)   2 rounds for time For complete standards, descriptions, and other age group variations, go to games.Functional Fitness.com   …rest 5-8 minutes, then… Conditioning 2: Every minute on the minute perform, adding 2 reps of each, each round: 2 Kettlebell Swing (72/53) 2 Pull-up   For Score   Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/ External Bias – 1:30/side Middle Straddle – 2:00   Royal Huddleston Burpee Challenge: Day 81     Post time, score, and experiences to commentsRead more

  Skill: Row Sprints Row 250m, All Out, holding 28-35 Strokes/min …rest 3 minutes Now perform: 400m Row @ 90% all out pace, rest 1 minute 350m Row @ 90%, rest 1 minute 300m Row @ 90%   For quality   Conditioning: 2017 Masters Online Qualifier WOD 1 100 Alternating One-Arm Dumbbell Snatches (50/35) 80 Calories Rowed 60 Bar Facing Burpees 40 Muscle-ups   For Time* (20:00 time cap)* *If cap is reached, score is total reps completed within the cap For complete standards, descriptions, and other age group variations, go to games.Functional Fitness.com   Flexibility/Mobility: Spine Smash – 2:00 Prone Shoulder External Rotation – 1:30/side Reclined Supine Twist – 1:30/side     Royal Huddleston Burpee Challenge: Day 80     Post times, score, and experiences to commentsRead more