Conditioning: “Chocolate Chips” 20 Shoulder Touches 40 Pull-ups 600m Run 80 Sit-ups 100 Double Unders 80 Squats 600m Run 40 Kettlebell Swings (53/35) 20 Ring Dips   For Time Compare to Tuesday, 07 October 2015   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side     Post 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,...Read more

  Strength: Clean 1-rep max Compare to Monday, 17 November 2014   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else. 🙂   Mobility: Super Front Rack – 1:300 each arm Banded Olympic Wall Squat – 1:30 Quad Smash – 1:30 each leg     Post max load, time, and experiences to commentsRead more

  Skill/Endurance: 2000m Row For Time   Conditioning: Every minute on the minute for 12 minutes perform: 2 Deadlifts (315/205) 4 Burpees 6 Kettlebell Swings (70/53)   For Score *score equals last successful minute, plus extra reps   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post row time, score, and experiences to commentsRead more

New toys for obstacle practicing built and ready!   Strength: Snatch 1-rep max Compare to Friday, 24 October 2014   Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ? 10 ? 20 Calories Rowed List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release Push-up, Knees-2-Elbow, GHD Sit-up, Slammer (12/8)   For Score *If doing as a 5 rep lift, no more than 80% 1RM. If doing as a 10 rep lift, no more than 50% 1RM.   Mobility: 20 Passovers w/ PVC Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side     Post max load, exercises chosen and score, and experiences to commentsRead more