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

When biking alone is just too hard! Conditioning: 200m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Shoulder Press (95/63)*   3 rounds for time *Must clean from floor, and place on back. First SP rep can be from behind the neck.   Strength: Overhead Squat 1-rep max Compare to Wednesday, 14 December 2017   Flexibility/Mobility: Super Friend Shoulder Smash – 1:00/side Super Friend Pike Stretch – 1:30 Overhead Distraction w/ External Bias – 1:30/side Butterfly Stretch – 1:30     Post time, max load, and experiences to commentsRead more

Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m)   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double Unders 10 Kettlebell Swings (72/53)   …rest 3 minutes, then… As a 3-person team, perform for score: Max Calories Biked in 3-minutes   For Time   Flexibility/Mobility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post times, score, and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12 Calories Rowed 9 Thrusters (75/53) 6 Toes-2-Bar 27 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post score, max load, 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