Conditioning: MPCF Board WOD 150 Burpees For Time (20-minute cap)   …rest 5-10 minutes   As a 3-person team, perform the following: 3000m Row For Time Equal work required, use same rower   Burpee Challenge: Day 81   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side     Post times and experiences to commentsRead more

  Strength: Shoulder Press 3-rep max   For max load   Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Friday, 25 April 2015   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 1:00/side Banded Olympic Wall Squat – 2:00     Post load, time, and experiences to commentsRead more

Congrats to the MP marathon relay team!   Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 3 Complete as many rounds as possible in 15 minutes of: 55 Double Unders 15 Chest-2-Bar Pull-ups 5 Hang Power Cleans*   For Score *Ages 54 and below: (155/105) Ages 55-59: (135/95) Ages 60+: (115/75)   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg     Post time and experiences to commentsRead more

  Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 1 21-15-9 rep rounds of: Calories Rowed Thrusters*   For Time *Ages 54 and below: (95/65) Ages 55+: (75/55)   Strength: 2016 Functional Fitness Games Masters Qualifier Event 2 1-rep max Deadlift No Time Cap   Flexibility: Eye of the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time, max load, and experiences to commentsRead more

One of my favorite pics with Mr. and Mrs. Decker! 🙂   Conditioning: 2016 Functional Fitness Games Masters Qualifier Event 4 55 Bar-Facing-Burpees 34 Overhead Squats* 21 Ring Muscle-ups   For Time (20-minute cap) *Ages 54 and below: (95/65) Ages 55-59: (75/55) Ages 60+: (65/45)   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Sink Mobilization -2:00 Hip Capsule – 1:30/side     Post time and experiences to commentsRead more