Conditioning: Row 250m 21 Sumo Deadlift High Pull (115/75) Run 400m 21 Deadlifts (225/155) Row 750m 42 Sit-up Slammers (12/8) @ 2m Run 800m 21 Thrusters (115/75) Row 1500m 21 Kettlebell Swing (72/53)   For Time Use one bar. Adjust load as needed.   Flexibility/Mobility: Quad Smash – 1:30/leg Anterior Compartment Smash – 1:30/side Spine Smash – 2:00 Ball Tack & Floss – 1:30/side     Post time and experiences to commentsRead more

Happy Veteran’s Day!   Conditioning: Partner WOD Heroes! 3 round of “Whitten”* 22 Kettlebell Swings (72/53) 22 Box Jumps (24/20″) 400m Run 22 Burpees 22 Wall-Ball Shots (20/14) @ (10/9′)   …rest 2 minutes, then… 4 rounds of “DT”* 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (all use same bar, 155/103)   …rest 2 minutes, then… 5 rounds of “Bradley”* 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees   For total time *On Whitten, partners do equal work on each exercise, each round. On DT, each partner performs one round in it’s entirety. On Bradley, partner A runs first 100m, B runs the second. partners split the exercises equally, each round.   Flexibility/Mobility: ROMWOD     Post time and experiences to commentsRead more

Conditioning: MPCF Board WOD Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Friday, 29 January 2016   Flexibility/Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Couch Stretch – 1:30/side     Post time and experiences to commentsRead more

  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 programmed. This class is fast paced, demanding, and challenging. You will experience both success...Read more

Strength: Overhead Squat 7-7-7-7-7   For max load   Flexibility/Mobility: Quad Smash – 1:30/leg Banded Bully – 1:30/arm Spine Smash – 2:00 Banded Olympic Wall Squat – 2:00     Post max load and experiences to commentsRead more