Strength: Snatch 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning: “Back in the Game” 12 Back Squats (175/113) 9 GHD Sit-ups 60 Speed Skips 200m Run   4 rounds for time Compare to Monday, 11 November 2013     Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch, 2 minutes     Post Time and Experience to commentsRead more

  Skill: Handstand Holds 5 x 20 seconds   For Quality     Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees   4 rounds for time     Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side     Post time and experience to commentsRead more

  Strength: Deadlift 5-5-5-5-5   For Max Load     Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run   3 rounds for time     Post time and box height to comments Compare to Wednesday, 06 June 2012 *No height is specified. You choose the height that challenges you.Read more

    Strength: Clean to 2 Front Squats (15:00 time cap)   For Max Load Perform one clean, then perform 2 front squats.     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   Complete as many rounds as possible in 8 minutes of: 8 One-arm Kettlebell Snatches (53/35) 8 Toes-2-Bar 2 x 100m row     For Score Compare to Friday, 16 August 2013 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...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