Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes   Perform for time, with a 5:00 cap: 50 Double Unders 40 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5 minutes   3:00 AMRAP of: 1 Snatch (135/93)* 3 Bar-Over-Burpees *Each round add 1 snatch. Burpees stay the same through each round   For Score Compare to Wednesday, 30 December 2015   Mobility: Olympic Wall Squat – 2:00 Banded Overhead Distraction – 1:30/side Couch Stretch – 1:30/side     Post scores, time, and experiences to commentsRead more

  Conditioning: Battle at the Ballpark 2016 WODs 5 & 6 4-person team WOD (2M/2F) “The Double Switch” (scaled version) M/F pair one completes the following, in order: 30 Calories Rowed 40 Wall-Ball Shots (14/10) at 10′ 50 Pull-ups 50 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   M/F pair 2 complete the following, in order: 30 Calories on the Assault Bike 40 Front Squats (95/65) 50 Box Overs (20″) 50 Pull-ups 40 Wall-Ball Shots (14/10) at 10′ 30 Calories Rowed   For Time (12:00 cap) Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.   …rest 8 minutes, then…   Strength: Find 1-rep max team total of: Power Clean to...Read more

  Rest Day     Competitor Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All unlimited 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,...Read more

Skill/Speed: Row Sprints Max Calories rowed in 30 seconds, rest 90 seconds – 5 rounds   Conditioning: 30 Double Unders 10 Double Kettlebell Thrusters (53/35) 10 Burpees 10 Toes-2-Bar 30 Single Unders …rest 2 minutes   4 rounds for time   Mobility: Elevated Cat – 1:30 Shoulder Capsule – 1:00/side Kneeling Achilles – 1:00/side Narrow Hurdler – 1:00/side Shoulder down Straddle – 1:00/side     Post calories, time, and experiences to commentsRead more

  Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m   For Time *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.   Flexibility: Eye of the Needle – 1:30/side Reclined Spinal Twist – 1:30/side Hip Capsule – 1:30/side Overhead Distraction – 1:30/side     Post time and experiences to commentsRead more