Conditioning: Partner WOD 200m Run 20 Sit-up Slammers (16/12) @ 2m 20 Shoulder Touches 150m Run 15 Goblet Squats (72/53) 15 Burpees-Over-Bar 100m Run 10 One Arm Dumbbell Overhead Squat (50/35) 10 Chest-2-Bar Pull-ups   4 rounds for time (25:00 cap)   Strength: Overhead Squat 3-3-3-3-max reps @ 55-60-65-70-75% 1RM   Flexibility/Mobility: ROMWOD     Post time, load and reps, and experiences to commentsRead more

  Conditioning: Every three minutes on the minute, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 V-ups 20 High-Lows*   For Quality and Score* Compare to Tuesday, 26 July 2016 *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.   Skill Work: Pull-ups Complete in 2-3 sets: 20 reps (beginner) 35 reps (intermediate) 50 reps (advanced)   For quality, choose appropriate skill level   Strength: Squat Clean Pyramid 10 Squat Cleans (205/135) by 2:00 8 Squat Cleans (225/150) by 4:00 6 Squat Cleans (245/165) by 6:00 4 Squat Cleans (265/180) by 8:00 2 Squat Cleans (285/190) by 11:00   For Time or Score...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...Read more

  Conditioning: 3 rounds of: 30 Double Unders 6 Clean and Jerks (155/103) 9 GHD Sit-ups 12 Barbell Push-ups   …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12 Barbell Push-ups 9 GHD Sit-ups 6 Clean and Jerks (155/103) 30 Double Unders   For Time Compare to Friday, 05 May 2017   Flexibility/Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post time and experiences to commentsRead more

  Speed work: Choose one: Run for meters, Bike for calories, Row for calories 45 seconds on, 45 seconds off – 10 rounds   Conditioning: “Down and Back Chipper” 50 Box Overs (24/20″) 25 Toes-2-Bar 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Ring Dips 50 Wall-Ball Shots 25 Toes-2-Bar 50 Box Overs   For Time 21:00 Time Cap Compare to Friday, 08 July 2016   Flexibility/Mobility: Quad Smash – 2:00/leg Overhead Distraction – 2:00/side Hamstring Floss – 2:00/leg     Post skill result, time, and experiences to commentsRead more