Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare t0 Saturday, 11 June 2016   Instructions: Perform these as a 3-person team. All WODs are equal work, and only one member working at a time. WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round. WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete. WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by...Read more

Conditioning: Partner WOD 15-minute AMRAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 50 Pull-ups 100 Sit-ups 50 Push-ups 100 Squats …rest 2 minutes, then… 5-minute AMRAP of: Max Calories Biked   For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.   Strength: Option 1: Make up a missed 1-rep max Shoulder Press, Front Squat, Clean, Overhead Squat, Deadlift, or Hang Power Clean Or… Option 2: Pick any lift and perform: 5 reps @ 65% 1RM 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90%   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted Cross – 1:30/side Saddle Pose – 2:00 Pike stretch – 2:00     Post score, lift, load, and experiences to commentsRead 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 will grow...Read more

Conditioning: 300m run 15 Knees-2-Elbows 15 Kettlebell Push-ups 200m Run 20m Overhead Walking Lunges (55/45) 20m Burpee Broad Jumps 100m Run 5 Strict Pull-ups 5 Strict Handstand Push-ups   2 rounds for time   Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick one of the following and find a 1-rep max: Snatch to Hang Snatch Clean to Hang Clean Cluster to Thruster   Flexibility/Mobility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Lying Hip Capsule – 1:30/side Plow – 2:00     Post time, lift and load, and experiences to commentsRead more

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 750m @ 80% 250m pace Rest 2:00 Row 600m @ 80%   For quality of pace and stroke control   Conditioning: WOD 1: 25 Pull-ups 50 Double Unders 2 rounds for time   …Rest 3 minutes WOD 2: 20 Calories Biked 20 Snatches (75/53) 20 Kettlebell Swings (53/35) 20 Overhead Squats (75/53) 20 Box Jumps (20″) 20 Sumo Deadlift High-Pulls (75/53) 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Thrusters (75/53) 20 Calories Biked   For Time   Flexibility/Mobility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 1:00/side Banded Olympic Wall Squat – 2:00     Post times and experiences to commentsRead more