Conditioning: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time Compare to Wednesday, 06 April 2016 *Equal work. One at a time working.   …Rest 3 minutes   Strength: As a partner group, use one bar and find: Snatch Grip Deadlift 3-rep max For combined team total   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Seated Shoulder Flexion – 2:00 Lying Hip Capsule – 1:30/side     Post time, loads, and experiences to commentsRead more

  Rest Day     Competitors Class 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 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   4 rounds for time (10:00 cap)   Strength: Front Squats 1-rep max   Compare to Monday, 14 December 2015   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   8 rounds for time (10:00 cap)   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post times, max load, and experiences to commentsRead more

  Conditioning: 21-15-9 rep rounds of: Pull-ups Box Jumps (30/24″) Plate Push-ups* Calories Rowed   For Time *Place each hand and feet on 45# bumper plates. Place an abmat between the ones for the hands. Chest must touch abmat each rep.   Strength: Clean Pulls 3-rep max   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, load, and experiences to commentsRead more

Happy Birthday Katie! Welcome to the top of the first hill! 🙂   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′   Conditioning: “KPOP” Complete as many rounds and reps as possible in 6 minutes of: 9 Clean-2-Overhead (135/93) 9 Bar-Over-Burpees 69 Single Unders   …Rest 3 minutes   Complete as many rounds and reps as possible in 9 minutes of: 6 Deadlifts (225/153) 6 Handstand Push-ups Run 200m   …Rest 3 minutes   Partner up, and perform for time… 2000m Row   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post scores, time, and experiences to commentsRead more