On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Partner WOD “When the Fat Lady Sings” 30 Plate-Facing Burpees …rest 2 minutes 40 Box Jumps (24/20″) 30 Fat Bar Power Cleans (110/70) 4 x 150m Sprints 30 Fat Bar Deadlifts (200/130) 40 GHD Sit-ups …rest 3 minutes*, then… 30 Overhead Squats (95/65)   For Time *During the 3 minute rest, partner teams will move to their designated OHS platform, where 2 empty bars if team is co-ed and 1 if same gender, will be waiting with needed weights. Athletes will then load bar(s), and then begin lifting once 3 minute period has elapsed. One partner working at a time. Equal work required.   Flexibility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Seiza – 1:00 10...Read more

Fun crew at the track for the Labor Day WOD! On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Every 3 minutes on the minute for 18 minutes perform: 4 Pull-ups 8 Waiter Squats* (53/35) 12 Abmat Butterfly Sit-ups 16 Calories Rowed 20 Double Unders*   For Score* *Waiter Squats are squats with a double kettlebell front rack, with elbows lifted at a 45 degree angle. On final round, perform as many Double Unders as possible. Score is number of Double Unders completed.   Strength: Front Squats 3 @ 75% 1RM* 3 @ 80% 3 @ 85% 3 @ 90% 3 @ 95%   For Quality *Warm-up to 75%.   Mobility: Couch Stretch – 1:30/side Elevated Cat Stretch – 1:30 Calf Raises in – 1:00 Squatting Seiza – 1:30 Barbell Shoulder...Read more

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism MPCF will be closed Monday. We will be meeting at Memorial High School track at 0830. If you have not RSVP’d, do ASAP to Coach Jimmy.   Conditioning: 4-person Team (2M/2F) Part 1 (M/M) (F/F): A) 400-yard Overhead Walking (125/75) For Time B) 6 rounds* for time of: 5 Fat Bar Hang Power Cleans (130/70) 10 Wall-Ball Shots (20/14) @ 10′ 15-yards Burpee Broad Jumps   …once both teams finish, switch roles, and complete *Male team will complete 1A, while female team completes 1B. After both teams finish, adjust weight on OH bar and Fat Bar, switch roles, and complete. On part A, male 1 gets weight OH anyhow, and begins walking. Males 2 of that team follows along. Male 1 can put the bar...Read more

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Run 800m 25 Power Cleans (95/65) 25 Toes-2-Bar Run 600m 30 Shoulder to Overhead (95/65) 30 Goblet Squats (53/35) Run 400m 35 Sit-ups 35 Box Overs (24/20″) Run 200m 40 Wall-Ball Overhead Walking Lunges (20/14) 40 Single Unders   For Time (22:00 cap)   Strength: Bear Complex* 1-rep max *Clean, Front Squat, Push Press, Back Squat, Push Press Athlete can connect and combine any of the movements as desired, as long as they pass through each position.   For max load (18:00 cap)   Flexibility/Yoga: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post time, load, and experiences to commentsRead more

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: “Admit it…you love this!” Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   For Score   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9 minutes: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   For Score Compare to Wednesday, 04 September 2013   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post scores and experiences to commentsRead more