Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block. Repeat this process until the tower collapses. Reset it, and repeat. 1 – 20 Double Unders (each) 2 – 20 Partner Volleyball Throws (20/16/14) 3 – 20 Partner Sit-up WB Throws @ 10′ (20/16/14) 4 – 20 Partner Med Ball Cleans (20/16/14) 5 – 20 Partner Push-ups 6 – 20 Partner Box Jumps (20″) 7 – 20 Partner Kettlebell Snatches (53/35) 8 – 6 x 100m Partner Run Sprints Blank – 4 Burpees (each) Collapse – 4 x 200m Partner Row Sprints   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Sink Mobilization...Read 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

  Strength: Deadlift 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “25 to Life” 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Air Squats 25 Hand-release Push-ups 25 Double Unders 25 Kettlebell Swings (53/35) 25 Double Unders 25 Hand-release Push-ups 25 Air Squats 25 Wall-Ball Shots   For Time WOD courtesy of festivusgames.com   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/side     Post load and reps, time,and experiences to commentsRead more

  Skill: Row 250, all out, rest 2 minute Now, perform 5 rounds of: Row 250m @ 90% of first row, rest 1 minute   Conditioning: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time Compare to Tuesday, 22 April 2014   Mobility: Olympic Wall Squat Banded Overhead Distraction Couch Stretch   Hold each stretch for 2:00, per side where applicable     Post sprints, time, and experiences to commentsRead more

Fun with friends! Celebrating the upcoming union of Jana and Doug!   Skill/Speed: Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of: Wall-Ball Shots (20/14) @ 10′ …then 4 rounds, 15 seconds work/30 seconds rest, for max reps of: Pull-ups   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 5 Clean-2-Overhead (135/93) 10 Chest-2-Bar Push-ups* 15 Calories Rowed   …rest 3 minutes   Complete as many reps as possible in 3 minutes of: Double Unders   …rest 3 minutes   Complete as many rounds and reps as possible in 7 minutes of: 5 Handstand Push-ups 10 Kettlebell Swings (53/35) 15 Slammers (12/8)   For Scores   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post scores and experiences to commentsRead more