Good luck to Grant “Muffin Man” Wilkins as he competes at Free for All Throwdown in OKC. Ape Strong!   Strength & Conditioning: “Three in One” WOD 1: (6:00 cap) 9-6-3 rep rounds of: Thrusters (135/95) Box Overs (30/24″)   …rest 3 minutes   WOD 2: (7:00 AMRAP) 10 Burpee Pull-ups 10 Ring Dips   …rest 3 minutes   21-15-9 rep rounds of: (8:00 cap) Deadlifts (225/150) Toes-2-Bar     Post times, score, and experiences to commentsRead more

  Conditioning: Run 600 5 rounds of: 40 Double Unders 30 Sit-up Slammers @ 2m (12/8) 20 Hand-release Push-ups 10 Pull-ups …then Run 600m   For Time   Strength: Front Squats 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%     Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time, load and reps, 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: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) 1000m Row   For Time *Equal work and only one partner working at a time throughout WOD. (A/B/C): A is male Rx, B is co-ed Rx, C is female Rx   …rest 4 minutes, then…   Strength: As a partner team, find max load for: Snatch to 2 Overhead Squats 10:00 cap   For team total     Post time and total load to commentsRead more

  Strength: 2-rep Max Hang Power Clean   For Max Load   Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 10 Shoulder Touches 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Burpees   Post time for each couplet Similar to Tuesday, 29 July 2014   Mobility: T-spine smash – 2:00 Hip Capsule – 2:00/side     Post load and reps, time, and experiences to commentsRead more