Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 11 November 2014   Conditioning: “I’m your Huckleberry II” 10 Strict/Dead Hanging Pull-ups 20 Push Press (95/63) 300m Run   4 rounds for time Similar to Tuesday, 11 November 2014 Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post times and experiences to commentsRead more

2015 Throwback   Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55)* “Skeleton” Squat Jumps “Lethal” Lateral Jumps (24/20″)   2 rounds* For Score *2:45 minutes rest between rounds Compare to Saturday, 31 October 2015 *WOD was written on the board incorrectly by coach Jimmy. KB’s were written as (53/35). He must have still been on vaction in the mind. 🙂   Flexibility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Seiza – 1:00 10 Side-to-Side Squats Standing Pancake Stretch – 1:00   2 rounds for quality     Post score to commentsRead more

  Conditioning:   Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders   …Rest 3 minutes   Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 3 minutes   Complete as many rounds as possible in 4 minutes of: 20 Toes-2-Bar 40 Singles   For Score   Strength: Back Squat 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Mobility: Single Leg Flexion – 1:30/leg Overhead Tissue Smash – 1:30/side Ball Tack and Floss – 1:30/side     Post load and reps, score, and experiences to commentsRead more

No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   Conditioning: Run 600m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees …then… Run 800m …then… 3 rounds of: 8 Power Cleans (135/93) 8 Ring Push-ups 8 Alternating Kettlebell Snatches (53/35) …then… Run 600m   For Time Compare to Wednesday, 28 October 2015   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Shoelace Pose – 1:00/leg Pigeon – 1:30/side     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 will...Read more