Skill/Core Work: High Plank Variations – 1 arm up holds: 15 seconds each arm – 1 arm, 1 leg opposite sides up: 15 seconds each variation – 1 arm, 1 leg same side up: 15 seconds each variation – 15 High-Lows* …rest 1 minute   3 rounds for quality *High-Lows start in the high plank. While maintaining a rigid body, low down to low plank, one arm at a time. Then raise back up to high plank, one arm at a time. One rep has now been completed. These are designed to be quick and rhythmic. (i.e. down, down, up , up)   Conditioning: “Running Away” 10 Snatches (115/75) 200m Run 30 Kettlebell Push-ups 400m Run 50 Double Unders 600m Run 50 Sit-ups 400m Run 30m Burpee Broad Jumps 200m Run 10 Chest-2-Bar Pull-ups   For Time Compare to Wednesday, 31 July 2013   Mobility: Olympic Wall Squat –...Read more

When you are trying to decide which shoe you perform in better. 🙂   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....Read more

  Strength: Squat Cleans 5   reps @ 50% 1RM 3   reps @ 60% 1+ reps @ 70%   For max reps at 70%     Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time   Mobility: Plantar Surface Mobilization – 1:30/foot Couch Stretch – 1:30/leg Banded Bully – 1:30/arm     Post load and reps, time, and experiences to commentsRead more

Some common poses after “Long Chipper”. 🙂   Skill: Practice for 15:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality   Conditioning: “SQT” 10 Snatches (95/65) 200m Sprint   3 rounds for time Compare to Wednesday, 17 August 2011   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post time and experiences to commentsRead more

Congrats to Katrin Tanja Davidsdottir, and Ben Smith. 2015 Fittest on Earth!   Conditioning: “Long Chipper” 1100m Run 25 Ground-2-shoulders (115/75) 25 Box Overs (24/20″) 25 Chest-2-Bar Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Chest-2-Bar Pull-ups 25 Box Overs (24/20″) 25 Ground-2-Shoulders (115/75)   For Time 20-minute cap WOD design courtesy of Functional Fitness Games Slight changes made to fit MPCF   …Rest 5 minutes   Strength: Snatch 3-3-3-3-3 Start at 65% 1RM, increase by 5% each set   For Quality   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00     Post time, load, and experiences to commentsRead more