January 2016 Flashback, KO in the OK   Conditioning: 9:00 AMRAP 20 Double Unders 1 Overhead Squat*(125/83) 1 Ring Dip* 1 Handstand Push-up*   For Score Compare to Tuesday, 11 October 2016 *Add 1 OHS, 1 Ring Dip, and 1 HSPU each round   …Rest 9 minutes, then…   Sprint Work: Partner WOD Row 1200m Rest 2 minute Row 1000m Rest 2 minutes Row 800m Rest 1 minute Row 600m Rest 1 minute Row 400m   For Sprint Time   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10 reps Standing Pike – 1:30 Kneeling Achilles – 1:30/side Butterfly – 1:30     Post score, time, and experiences to commentsRead more

  Strength: Clean and Jerk 4 reps at 45% 1RM 4 reps at 55% 3 reps at 65% 3 reps at 75% 2 reps at 80% 2 reps at 85%   For Quality   Conditioning: Complete as many rounds and reps as possible in 9 minutes of: 10 Toes-2-Bar 30 Double Unders Rest 30 seconds   …then rest 2 minutes…   Complete as many rounds and reps as possible in 9 minutes of: 10 Sit-up Slammers (12/8) @ 2m 20 Calories Rowed Rest 30 seconds   For Total Score   Mobility: Barbell Shoulder Smash – 1:30/side Barbell Biceps Smash – 1:30/side Anterior Compartment Smash – 1:30/side Banded Olympic Wall Squat – 2:00     Post loads, score, and experiences to commentsRead more

  Conditioning: Partner WOD Row 1000m (5:00 cap) …rest 2 minutes, then… Complete as many rounds and reps as possible in 30 minutes of: 5 Pull-ups 10 Push-ups 15 Squats 200m Run 25 Double Unders   For Score *Alternate exercises each round   Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes     Post row time, score, and experiences to commentsRead more

2014 Throwback Sorry for late notice, but the 0630 and 0845 classes are cancelled on Friday. Schedule will be regular  on Monday. Sorry for any inconvinence.   Conditioning: 15 Burpee Tuck Jumps …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 15 Burpee Tuck Jumps   For Time   Mobility: Quad Smash – 1:30/leg Banded Bully – 1:30/arm Spine Smash – 2:00 Banded Olympic Wall Squat – 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 will...Read more