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

Conditioning: 15 Calories Rowed 12 GHD Sit-ups 9 Cleans (135/93) 6 Handstand Push-ups   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 1:00/side Reclined Spinal Twist – 1:00/side     Post time and experiences to commentsRead more

This is the “before” of yesterday’s pic. If you have a friend that has been wanting to try Functional Fitness, bring them!   Conditioning: Partner WOD “Friends and Family” As partner groups, perform as many rounds as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Shots (20/14) @ (10/9′) 40 Jump Rope Singles   …Rest 5 minutes   As partner groups, perform as many rounds as possible in 12 minutes of: 20 Calories Rowed 20 Plate-facing Burpees 20 Wall-Ball Sit-up Throws (12/8) @ 7m   For Score Compare to Saturday, 15 August 2015 All exercises are equal work. One partner working at a time.   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Couch Stretch – 1:30/side     Post scores and experiences to commentsRead more