0900 day after Christmas class!   Conditioning: Run 200m 10 Alternating Kettlebell Snatches (53/35) 20 Alternating Overhead Walking Lunges (45/35) 10 Toes-2-Bar   4 rounds for time   Strength: 3-person team Clean & Jerk Ladder 9 reps @ (135/83) 9 reps @ (155/93) 9 reps @ (175/103) 9 reps @ (195/113) 9 reps @ (205/123) 9 reps @ (225/133)   For Time -Only one bar per team -Each athlete must do 3 consecutive reps before next athlete begins   OR… Make up a missed 1-Rep Max   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post times, lift and load, and experiences to commentsRead more

KO in the OK, “Team Honey Pepper Bacon”.   Skill: Row’d Royalty WOD 17.1 A-C 500m Row Rest 3 minutes   3 rounds A. Fastest 500m Time B. Slowest 500m Time C. Total Rowing Time   Conditioning: Complete as many reps as possible in 10:00 of: 30 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots (20/14) @ (12/11′) 10 GHD Sit-ups 30 Speed Skips 10 Paralette Pass-throughs   For score   Flexibility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Olympic Wall Squat – 2:00     Post row times, score, and experiences to commentsRead more

KO in the OK is going on this weekend at the UMAC located near 71st and Mingo. Come out to support our team “Honey Pepper Bacon”.  If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time.   Conditioning: 3-person Team As individuals, complete the following, one at a time: 20 Calories Rowed 20 Fat Bar Thrusters (105/75) 10 Pull-ups …sprint to tag next athlete   2 rounds for time   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Lying Hip Capsule – 1:30/side Plow – 2:00     Post time...Read more

KO in the OK is going on this weekend at the UMAC located near 71st and Mingo. Come out to support our team “Honey Pepper Bacon”.  If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time.   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 10 Front Rack Lunges (95/65) 10 Kettlebell Swings (53/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 10 Hang Power Snatches (95/65) 10 Box Jumps (24/20″) 30 Sit-ups Slammers (12/8) @ 2m 10 Thrusters (95/65) 10 Burpees-Over-Bar 30 Calories Rowed   For Time   Strength:...Read more

 If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time.   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...Read more