Strength WOD: Back Squat 1-rep max Compare to Wednesday, 12 August 2015   Speed WOD: With a continuous running clock, perform the following every minute on the minute. Add 1 rep of each every minute until unable to complete within the minute. Deadlifts Hang Cleans Shoulder to Overhead   For Score Compare to Saturday, 16 November 2013 *weight to use is 60% of your 1RM Shoulder Press     Post max load on Back Squat, weight used and score, and experiences to commentsRead more

“D, get up! We can run 3 down and backs before they get back with the kayaks.” “T, why do we want to do that? Aren’t we done with the WOD?” “Just for the fun of it D!”   Skill: Practice for 12-minutes on: Turkish Get up 5 reps/side Increase weight as you are able, and/or move to different objects (bar, weight plate, etc.)   For Quality   Conditioning: MPCF Board WOD “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time Compare to Tuesday, 10 February 2015   Mobility: Ankle Mobility – 2:00/side 20 Sit-ups to Straddle Wall Straddle Hold – 2:00     Post time and experiences to commentsRead more

  Strength & Conditioning: Fittest in the OK WOD 2 (This WOD will be a 2 parts, with a continuous running clock) Part 1: Complete the following complex for max load in 5 minutes: 1 Clean + 1 Thruster + 1 Jerk*   …then…   Part 2: 4:00 AMRAP Squat Clean Thrusters (115/75)*   For Score *Part 1 – This part MUST be 3 distinct lifts. Athlete must perform a Clean, then perform a Thruster, and then perform a Jerk. Any version of clean can be used. Once the bar leaves the ground, all 3 movements must be completed, in order, without the bar touching the ground. Part 2 – Immediately after completing the 5 minutes, roll into the 4:00 AMRAP. Bar starts on the ground each rep. Athlete must receive bar in the front rack position and reach the full squat position each rep.   Flexibility: 10 Sit-ups to...Read more

There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.   Strength: Deadlift 5-5-5-5 @ 85%   For Quality   Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013   Mobility: Quad Smash – 1:30/side Posterior Chain Floss – 1:30/side Super Front Rack – 1:30/side       Post load, 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,...Read more