Strength: Squat Snatch 1-1-1-1-1   For Max Load   Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes   Complete as many rounds as possible in 10 minutes of: 10 One-arm Kettlebell Snatches (53/35) 10 V-ups 2 x 50 Double Unders   …rest 2 minutes   Now team up with another partner group. Row 2000m     For Score and time Compare to Friday, 20 June 2014   Instructions: All AMRAP’s are EQUAL WORK. All exercises are done relay style – one does their half and then tags the other. E.G. One partner does 6 One-arm Kettlebell Snatches, tags the other, who then does 6 One-arm Kettlebell Snatches; and then they go to K2E. For scoring purposes, each 200m run and 50 DU are worth 2 points each. If you get half...Read 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: Split Jerk 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For Max Reps at 85%   Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Handstand Push-ups 50 Calories Rowed 10 Strict Pull-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side   For Quality     Post load, max reps, time, and experiences to commentsRead more

  Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand   For Quality   Conditioning: Complete as many rounds as possible in 6:00 of: 2 Muscle-ups 4 Wall-Ball Push-ups 8 Half Tacos   …Rest 10:00   Complete as many rounds as possible in 4:00 of: 4 Cleans (155/103) 8 Grasshoppers*   For Score (separate and total) *Both sides, right and left, equals 1   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time and experiences to commentsRead more

Congrats to all MPCF competitors! Represented MP well this weekend! Strong Work!   Strength: Front Squats 5-5-5-5-5   For Max Load   Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders   For Time   Mobility: Quad Smash – 2:00/leg Overhead T-Spine Smash – 2:00 Hip Capsule Stretch – 2:00/leg     Post time and experiences to commentsRead more