Strength: Back Squat 5    reps @ 65% 1RM 3    reps @ 75% 1+ reps @ 85%   For max reps   Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows 35 Box Overs (24/20″) No Touching Box   For Time Compare to Tuesday, 07 January 2014   Flexibility: Couch Stretch, 1:00/leg Right leg split, 2:00 Left leg split, 2:00 Couch Stretch, 1:00/leg   For Quality     Post load and max reps, time, and experiences to commentsRead more

  Strength/Skill: Practice for 15:00 Snatch Balance @ 45% 1RM Snatch and Power Snatch @ 50%   For Quality   Conditioning: Run 200m 5 Muscle-ups 5 Power Cleans (185/123)   3 rounds for time (8:00 cap)   …Rest 5:00   50 Double Unders 25 One-legged Push-ups (alternating)* 30 Speed Skips 15 Handstand Push-ups* 50 Single Jump Rope 25 V-ups   For Time (7:00 cap)   Mobility: Couch Stretch – 2:00/side Anterior Compartment Smash – 2:00/side Low Lunge Twist – 2:00/side     Post load, times, and experiences to commentsRead more

Happy Labor Day! Gym Closed   There will be a a group meeting at Turkey Mountain parking lot to run at 0700. And then a Team WOD at 0900 at Vertical Functional Fitness. All MP’ers are welcome to come. Don’t have a team, no worries. We have you covered. 🙂     Post experiences to commentsRead more

  Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep max: Power Snatch (10:00 cap)     Post time and total weight to comments This is a partner WOD. One partner working at a time, except plank hold; and equal work required on each exercise. On power snatch, both partners find 1-rep max simultaneously.     Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side T-Spine – 3:00   Post experience to commentsRead more

    “Decisions, Decisions, Decisions” Perform this WOD solo, partner, or team of 4*: 20 Pull-ups 20 Overhead Squats (95/65) 20 Burpees 20 Clean and Jerk (95/65) 60 Single Jump Rope 20 Wall-Ball Shots (20/14) @ 9′ 20 Hand-Release Push-ups 20 Double Kettlebell Front Squats (53/35)   For Time   *Instructions: Solo – 2 rounds for time Partner – 3 rounds for time, alternating exercises Team of 4 – 4 rounds for time; one team of 2 performs 1 round (partner style), tags out with other team of two to perform 1 round (partner style). Now tag out with first team to perform another round, but partners switch roles to perform exercises they didn’t do the first time. Repeat pattern until both teams have gone through the WOD twice. Partner groups must move from station to station together     Post style and time to comments  Read more