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 4-4-4-4-4 @ 60% 1RM Jerk*   For Quality *After each set, perform 10 Kipping Pull-ups     Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips   For Score     Flexibility: 10 Sit-up to Pike Hold Pike sit – 2:00 10 Sit-up to Straddle Hold Straddle – 2:00     Post rounds and reps, and experience to commentsRead more

  New road and distance markers being laid!   Skill: Max Height Jumping Push-up Place plates on each side of your hands, explode out of the bottom and onto the plate stack     Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Friday, 01 June 2012     Mobility: Olympic Wall Squat – 2:00 Banded Overhead Distraction – 2:00/side Couch Stretch – 2:00/side     Post max height, time, and experiences to commentsRead more

    Strength: Push Press 5  reps  @ 60% 1RM Shoulder Press 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Jannice” 200m Run 30 Shoulder Touches 40 Double Unders 300m Row 20 Slammers (12/8)   4 rounds   …Rest exactly 3 minutes   60 Burpees   For Time Compare to Wednesday, 10 July 2014     Flexibility: 10 Shoulder Passes T-Spine Mobilization – 2:00 10 Bridge-ups T-Spine Mobilization – 2:00 10 Shoulder Passes   For Quality     Post max load and reps, time, and experiencesRead more

  Team Event 1: 0:00-1:00 Female 1 row max calories 1:00-2:00 Female 2 row max calories 2:00-2:30 Transition 2:30-4:00 Max Clean-to-Overhead (135/93) 4:00-4:30 Transition 4:30-5:30 Female 1 row max calories 5:30-6:30 Female 2 row max calories 30 second transition, now repeat with Male Athletes   For Total Score (Total Calories + Total Clean & Jerks)   …Rest 15 minutes   Team Event 2 One male/One female will complete as many rounds as possible in 5:00 of: X# Deadlifts (205/135) 1 Burpee + X# Pull-ups X# Alternating Overhead Lunges (35/25)   For Score   Instructions: This is a 4-person team (2 females/2 males) event. On “Go”, male 1 performs 1 DL, then female 1 performs 1 burpee and 1 pull-up, followed by male 1 performing 1 lunge each leg. The pair continue the alternating rotation, adding 1 rep to each activity until 5:00 is complete (2 DL, 1 burpee/2 Pull-ups, 2...Read more