Strength: Split Jerk 5   reps @ 60% 1RM Jerk 3   reps @ 70% 1+ reps @ 80%   For Max Reps @ 80%   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Wednesday, 23 July 2014   Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00     Post load and max reps, time, and experiencesRead 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: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run   For Time   Mobility: T-Spine Smash – 2:00 Hold bottom of Skin the Cat – 4 x 30 seconds Olympic Wall Squat – 2:00     Post time and experiences to commentsRead more

 Click here to register for Masters Functional Fitness League (MFFL)   Strength: MFFL WOD 2.5 Back Squat* Max reps in 3-minutes Racks are allowed   *Weights [Age: (Rx weight)]: 49 & below: (155/105) 50-59: (135/85) 60-64: (115/65) 65+ & Scaled: (95/45)   Conditioning: Exactly 5:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Kettlebell Swings (53/35) 10 Alternating Hand Raising Push-ups   2 rounds for time   Mobility: Quad Smash – 2:00/leg Couch Stretch – 2:00/leg Pike Stretch – 2:00     Post max reps, time, and experiences to comments If you are registered for MFFL, post scores here.Read more

 Click here to register for Masters Functional Fitness League (MFFL)  Class will be held at 0900, located at the Memorial High School track at 55th & Hudson.   MFFL 2.2 & 2.3 “Run For Your Life” EMOM for 5:00 perform: 100m Sprint   Post slowest time   …Rest 10:00   “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m   4 rounds for time     Post slowest sprint time and Munson time to comments Also post WOD scores to MFFL website, if registeredRead more

 Click here to register for Masters Functional Fitness League (MFFL) Strength: MFFL 2.8 Snatch 1-rep max 5-minute cap   …rest 5:00   Clean & Jerk 1-rep max 5-minute cap   For max load   Conditioning: 5:00 after C&J, perform 3 rounds for time of: 7 Toes-2-Bar 5 Goblet Squats (70/53) 3 Burpees Run 100m   For Time (7:00 cap)   Flexibility: Middle Split – 1:30 Right Side Straddle – 1:30 Left Side Straddle – 1:30 Banded Overhead Distraction – 1:30/side     Post total max load, time, and experiences to commentsRead more