Night class making a mess. 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...Read more

  Conditioning 1: Partner up, and perform as many rounds and reps as possible in 8 minutes of: Run 200m* 4 Handstand Push-ups 4 Deadlifts (225/150)   For Score *Tag partner when coming in from the run. So at that time partner 1 will continue with round 1, and partner 2 starts round 2. For scoring purposes, each run is worth 4 points, 1 for each 50m. Each round being a total of 12 points.   …rest 3 minutes   Strength: Find 1-rep max Jerk   15:00 cap   …rest 3 minutes   Conditioning 2: Perform 4 rounds of: 300m Run 20 Slammers (12/8) 10 Power Snatches (95/63)   For Time     Post score, max load, and time to commentsRead more

  Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and… Straddle Jump to Handstand x 10 reps One-leg Tuck Jump to Handstand x 10 reps   For Quality   Conditioning: Row 50 Calories For Time …rest 3 minutes, then perform: 3 rounds for time of: 5 Muscle-ups 10 One-arm Kettlebell Snatches (53/35) 15 GHD Sit-ups 20 Wall-Ball Squat Cleans (20/14) …rest 3 minutes, then perform: 100 Double Unders For Time   Mobility: Quad Smash – 1:30/leg Anterior Compartment Smash – 1:30/side Hip Capsule Stretch – 1:30/side     Post times and experiences to commentsRead more

  Strength: Back Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders   3 rounds for time Compare to Friday, 27 June 2014   Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Center Straddle Stretch – 2:00     Post load and reps, time, and experiences to commentsRead more

  Conditioning: Partner WOD* “Slack-eyed Saturday” (edited) Buy-in: 100 Double Unders …then 20 Chest-2-Bar Pull-up 40 Wall-Ball Volleyball Throws @ 8′ (20/14)* Run 800m 40 GHD Sit-ups 40 Shoulder Press (65/45)* 40 Overhead Squats Row 800m 40 Kettlebell Swings (53/35) 40 Push Press 40 Front Squats Run 800m 40 Plate-facing Burpees 20 Handstand Push-ups   For Time Compare to Saturday, 21 February 2015   …Rest 2 minutes   Strength Sellout: Find 1-rep max (10:00 cap) Hang Power Clean   For Score (team total) *Equal work. One partner working at a time. Tag between exercises. Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 16 lb ball. Use the same weight for each of the weighted exercises   Mobility: Hip Capsule –...Read more