Strength: Push Press 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 80%   Conditioning: 25 Burpees 25 Power Cleans (135/93) 25 Burpees …but Every minute on the minute perform: 7 Wall-Ball Shots (20/14) @ 9′   For Time   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: Deadlifts 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max “touch & go” reps at 80%   Conditioning: 3-person Team WOD* “Triple Threat” 3000m Row 90 Handstand Push-ups 90 Pull-ups 90 Burpee Box Overs (20″) 90 Toes-2-Bar 3 x 300m Sprint   For Time *Equal Work   Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post load and reps, time, and experiences to commentsRead more

  Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set   Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats   …Rest 9:00   Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53)   For Time (7:00 cap)   *Clean and Front Squat weight set-ups: Rx Male: 135-155-175-185-205-225-235 Rx Female: 93-103-113-123-133-143-153 Scaled/Masters 55+ Male: 95-115-135-145-165-185-195 Scaled/Masters 55+ Female: 63-73-83-93-103-113-123 Masters 60+ Male: 65-85-105-115-135-155-165 Masters 60+ Female: 53-63-73-83-93-103-113   **Walking Lunge weights: Rx (Male/Female): 130/90 Scaled/Masters 55+ (Male/Female): 110/70 Masters 60+ (Male/Female): 90/60   Mobility: Hip Capsule – 2:00/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post results and experiences to comments  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

  Skill: Rowing Technique and Damper/Drag Test   For Quality   Conditioning: Partner WOD “Go For It!”   Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″)   Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes Rest 1 minute   Complete as many rounds as possible in 7 minutes of: 10 Handstand Push-ups Max rep Kettlebell Swings (53/35)   Rest 1 minute …now as a team, row as many meters as possible in 4 minutes Rest 1 minute   Complete as many rounds as possible in 7 minutes of: 5 Chest-2-Bar Pull-ups Max rep Double Unders   For Score* Similar to Friday, 18 October 2013   *Instructions: In each AMRAP, one person performs max reps of one exercise while the other performs the set number of coupled exercise. Once the set...Read more