Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14) …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95) …then 2 rounds, completing 1 round each of: 15 Chest-2-Bar Pull-ups 30 Sit-ups …and finally… 2000m Row (switch every 250 or 500m)   For Time Compare to Saturday, 30 May 2015   Royal Burpee Challenge: Day 91     Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time and experiencesRead more

Functional Fitness rest day at Southern Hills.   Strength: Back Squats 5 seconds down, hold for 3 seconds, stand 3-3-3-3-3 Start @ 50%, increase by 5% each set   For Quality   Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2 rounds   Sell-out: 40 Burpees onto a 45lb plate   For Time Compare to Friday, 23 May 2014 This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 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

  Conditioning:   Every 3 minutes on the minute for 18 minutes perform: 200m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds *Burpees are a 1 for 1 authorized substitution   Strength: Overhead Squat 5-5-3-3-2-2-1-1+ Starting @ 50% 1RM, increasing by 5% each set   For max reps at 1+   Burpee Challenge: Day 88   Mobility: Quad Smash – 1:30/side Overhead with External Rotation Bias – 1:30/side Hip Capsule – 1:30/side     Post score, load and reps, and experiences to commentsRead more

The look I get from MP’ers…often!! Skill: Row 200m All Out Rest 3 minutes Perform 3 x 300m @ 90% 200m pace Rest 90 seconds between rounds   For quality and skill practice   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Rowed   2 rounds for time Compare to Friday, 29 May 2015   Burpee Challenge: Day 87   Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time and experiences to comments  Read more