Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂   Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge Swings (10/8) 10 GHD Sit-ups   …Rest 5:00   Strength: Jerk 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80% 15:00 cap   …Rest 2:00   Conditioning 2: 150m Sprint 12 Kettlebell Swings (53/35) 9 Burpees 6 Handstand Push-ups 3 Muscle-ups   3 rounds for time 8:00 cap   Mobility: Quad Smash – 1:30/leg 20 PVC Passovers Posterior Chain Floss – 1:30/leg Seated Shoulder Flexion – 2:00     Post score, load and reps, 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

  Conditioning: Board WOD Pick one: “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Tuesday, 15 July 2014   Or…   “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Dips   For Time Compare to Friday, 20 August 2010   Strength or Skill: Hang Squat Snatch 2-2-2-2-2-2-2 Starting at 55% 1RM   Or…   Pick any three (3) skills on the “Athletic Skills Sheet” to work on   For quality, skill completion, or time   Mobility: Posterior Chain and IT band – 1:30/side Anterior Compartment Smash – 1:30/side Hip Capsule – 2:00/side   For Quality     Post time, load, skills and results, and experiences to commentsRead more

  Conditioning: Row 500m (calories) Rest 4 minutes Max rep Handstand Push-ups in 1 minute Rest 4 min Max rep Speed Skips in 3 minutes Rest 4 minutes Max rep Burpees in 5 minutes For Score Compare to Wednesday, 13 October 2010  *Total all reps and calories for score Strength: Snatch Grip Deadlift 3 @ 90% 1RM Snatch 3 @ 105% 3 @ 115% Deadlifts 5-5-5-5 @ 85% 1RM Deadlift For Quality Post score, loads, and experiences to commentsRead more

Ape Nation Masters Team – “Older Apes”   Conditioning: Run 400m 25 Thrusters (65/45) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m   For Time Compare to Monday, 12 October 2009   Strength: Shoulder Press 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Flexibility: Hip Capsule Stretch – 1:30/side Side Splits – 1:30/side Middle Splits – 1:30 Lateral Opener – 1:30/side     Post time, load and max reps, and experiences to commentsRead more