Conditioning: Partner WOD: 6 x 200m Run Sprints 80m D-Ball Carry (100/80) 60 Calories Biked 40 Sandbag Zercher Squats (70/40) 4 x 250m Row Sprints 20 GHD Sit-ups 2 x 50 Double Unders 10 Muscle-ups   For Time   Strength: Snatch plus 2 Overhead Squat Find 1-Rep Max   Flexibility/Mobility: ROMWOD     Post time, max load, and experiences to commentsRead more

Conditioning: Complete as many rounds and reps in 6 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps in 4 minutes of: 5 Strict Handstand Push-ups 10 Squats 15/12 Calories Biked   For Score   Strength: Clean and Jerk 1-rep max Compare to Monday, 05 December 2016   Flexibility/Mobility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post scores, 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: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 Toes-2-Bar   5 rounds for time   Strength: Back Squats 1-rep max Compare to Wednesday, 07 December 2016   Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00     Post time, load, and experiences to commentsRead more

Skill: Row 250m, All Out Rest 3 minutes, now… Row 1000m @ 80% 250m pace Rest 2:00 Row 750m @ 80%   For quality of pace and stroke control   Conditioning: 21-15-9-3 rep rounds of: Pull-ups Goblet Squats (72/53) Wall-Ball Push-ups Run 150m   For Time   Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/ External Bias – 1:30/side Middle Straddle – 2:00     Post times and experiences to commentsRead more