Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m* For Time *Switch every 500m, row at 90% your 250 pace   Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk   3 rounds for time Compare to Monday, 01 June 2015   Flexibility/Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Anterior Compartment smash – 1:30/arm   Royal Huddleston Burpee Challenge: Day 87     Post times and experiences to commentsRead more

Excited to have the new platforms finished and anchored! Conditioning: 21-18-15-12-9-6 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Push-ups* Squats* Run 200-300-400-400-300-200m*   For Time (20:00 cap) *Burpees can be substituted for KBPUs and SQs. Run 200m after round of 21, 300m after 18, 400m after 15, etc..   Strength: Bear Complex* 3-rep max (15:00 cap) *Clean to Front SQ to Push Press to Back SQ to Push Press Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements.   Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated Cat Stretch – 1:30   Royal Huddleston Burpee Challenge: Day 86     Post time, max load, and experiences to commentsRead more

  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