Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing Sprints x 6 Followed by… 4 rounds (alternating partners each round, 2 rounds each): 12 Pull-ups 12 Overhead Squats (95/63) Lastly… 120 meter Human Wheel Barrel   For Time Notes: This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner must perform equal work. Partners alternate rounds, A does rd 1, B does rd...Read more

Artwork done! Come join the Ape Nation!   Strength: Shoulder Press Find 1-rep max   For max load Compare to Tuesday, 05 August 2014   Conditioning: 3 rounds for time Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   …rest 4 minutes   150 Double Unders For Time     Mobility: Quad Smash – 1:00/side Anterior Compartment Smash – 1:00/side Posterior Chain Stretch – 1:00/side   For Quality     Post max load, time, 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,...Read more

  Conditioning: Partner WOD*: “You go, I go” With a 6-minute cap perform as many reps as possible of: 30 Deadlifts (225/153) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Chest-2-Bar Pull-ups …rest 1-minute and strip weights, then… With a 6-minute cap perform as many reps as possible of: 20 Hang Power Cleans (135/93) 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Hand Stand Push-ups …rest 1-minute and strip weights, then… With a 6-minute cap perform as many reps as possible of: 10 Overhead Squats (95/63) 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups   For Score *WOD instructions: These reps are equal work. Only one athlete working at a time. Perform each exercise in it’s entirety before moving to next. If you complete all reps before 6-minute cap is reached, start over at the top of that AMRAP. During the 1-minute rest, strip the bar of unneeded weights for next AMRAP. For...Read more

  Skill: Practice for 10:00 on: Press to Handstand Progression 1 Progression 2 Progression 3   For Quality   Conditioning: “Chocolate Chips” 20 Shoulder Touches 40 Pull-ups 600m Run 80 Sit-ups 100 Double Unders 80 Squats 600m Run 40 Kettlebell Swings (53/35) 20 Ring Dips   For Time   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side     Post time and experiences to commentsRead more