Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on…   …Rest 3 minutes   Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on…   …Rest 3 minutes   Death by Sit-ups (by 3’s) 3 on minute 1, 6 on minute 2, and so on…   For Score Compare to Saturday, 10 January 2015   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post individual “death by” scores and total score, 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,...Read more

  Conditioning: 15 Calorie Row 12 Clean & Jerks (135/95) 9 Snatches (135/95) 6 Thrusters (135/95)   For Time WOD design courtesy of #KOintheOK 2016 – Rx Finals Perform this solo, 3, or 6-person team. If done as part of a team, each member do a complete round before next member starts.   …Rest 5 minutes, then…   As a team of 3, perform: 300 Double Unders 150 Sit-ups 75 Ring Push-ups   For Time   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side       Post times and experiences to commentsRead more

  Strength: High Hang Squat Snatch 2-rep max   Conditioning: 5 Wall Climbs 10 Kettlebell Sumo Deadlift High-Pulls (70/45) 20 meters Bear Crawl or Gorilla Run 30 Calories Rowed   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash – 2:00     Post load, time, and experiences to commentsRead more

Congrats to the Ape Nation scaled team competing at KO in the OK! I had a great time coaching them this weekend. I am very proud of them! Represented MP very well! Sad to see Nick leave us. You will be missed. Remember to focus on form, form, and form.   Conditioning: Partner WOD 200 Double Unders 20 Deadlifts Each* (135/95) 20 Front Squats Each* (135/95) 20 Shoulder-2-Overhead Each* (135/95)   For Time (8:00 cap)   …rest 8 minutes   4-person Team WOD Complete as many reps as possible in 12-minutes of: 60 Burpee Box Overs (24/20″) 48 Kettlebell Snatches (53/35) 36 Wall-Ball Shots (20/14″) @ (10′) Max rep Pull-ups, in remaining time   For Score *Instructions: WOD 1: While one partner performs their 20 deadlifts, the other partner holds the power position. Then partners switch roles. While one partner performs 20 front squats, the other holds bar in front...Read more