We will be running this in heats. If you have not signed up, there will be open spots as we go. First heat starts at 0900. MP will be open at 0830.   2017 Fittest in the OK online qualifier 5.3A/B Strength: 5.3A – 2:00 cap 5 Clean & Jerk Singles   For Heaviest Loads*   …Rest 2:00, then…   Conditioning: 5.3B – 18:00 AMRAP 50 Box Jump Overs (24/20″) 50 Wall-Ball Shots (20/14) @ (10′) 50 Shoulder-to-Overhead (95/63) 50 Toes-to-Bar 50 Double Unders   For Score *5.3A score value is the 5 heaviest lifts successfully completed in the 2:00. An athlete can do exactly 5; or the can do as many as they wish, but can only post the weights of the 5 heaviest. Athlete can add or subtract weight throughout the 2:00. 5.3B score is simply the total number of reps successfully completed in the 18:00.    ...Read more

  Skill: 3-person Team 2100m Row* For Time *Equal Work   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 16 September 2016   Flexibility: Couch Stretch – 1:30/side Supine Shoulder Stretch – 1:30 Olympic Wall Squat – 1:30 Sink Mobilization – 1:30     Post times 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...Read more

Conditioning: 200m Run 10 GHD Sit-ups 8 Power Snatches (95/63) 6 Strict Pull-ups   4 rounds for time   Strength: Overhead Squat 1-rep max Compare to Wednesday, 22 June 2016   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

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality   Conditioning: “It’s only 2” Complete as many reps as possible in 12 minutes of: 2 Thrusters (95/63)* 2 Bar-over Burpees** 2 Double Unders**   For Score *Each round add (20/10#) **Each round increase reps by 2   Flexibility: 20 Sit-ups to Straddle Right Side Straddle – 1:30 Left Side Straddle – 1:30 Middle Straddle – 1:30     Post score and experiences to commentsRead more