Conditioning: Partner WOD: Complete as many reps as possible in 9:00 of: Row 200m Max rep Sit-ups   …rest 4:00   Complete as many reps as possible in 9:00 of: 50 Double Unders Max Rep Box Jumps (30/24″)   …rest 4:00   Complete as many reps as possible in 9:00 of: 15 Pull-ups Max Rep Kettlebell Swings (72/53)   For Score Instructions: One partner performs the set exercise, while the other performs max reps. Once primary exerciser finishes, both partners switch roles, and then repeat. Rest 4 minutes between the different AMRAP’s. Score is total max reps completed on each AMRAP added together. Post separate AMRAP’s and total.   Mobility: Hip Capsule – 1:30/side 20 Slow Passovers with a PVC pipe Olympic Wall Squat – 2:00     Post scores and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps in 7 minutes of: 25 Double Unders 15 Sit-ups 10 Burpees   …Rest 3 minutes   Complete as many rounds and reps in 5 minutes of: 5 Handstand Push-ups 10 Squats 15/12 Calories Rowed   Strength: Clean & Jerk 1-rep max Compare to Wednesday, 06 July 2016   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post times, max load, and experiences to commentsRead more

Gym is ready for the WOD! 3-2-1 GO!   Strength & Conditioning: 2017 Fittest in the OK online qualifier Event 5.1B&C* Row 1000m/800m 30 Snatches (115/75)   For Time (7:00 minute cap) *Males of all age groups row 1000m. Females of all age groups row 800m. The row time is the score for Event 5.1B. Athletes do NOT stop working after row. They immediately move to the bar and begin the 30 snatches. Event 5.1C score is the total time for the row and snatches. If time elapses before all snatches are completed, 1 second per rep not completed will be assessed on top of the 7:00 cap. Masters 45+ will use a weight of (95/65) for the snatches.   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post time and experiences to commentsRead more

Be sure to sign up today for Saturday heat times. We will be performing the Events 5.1 B&C for 2017 Fittest in the OK online qualifier.   Conditioning: “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps (24/20″) 200m Sprint 25 Pull-ups 200m Sprint 35 Grasshoppers 200m Sprint 45 Double Unders 200m Sprint   2 rounds for time Compare to Tuesday, 01 December 2015   Flexibility: Right Straddle – 1:30 Left Straddle – 1:30 Center Straddle – 1:30 Supine Shoulder Extension – 2:00     Post time 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