Strength: Deadlift 4-4-4-4-4   For Max Load   Conditioning: “Got the Runs” 600m Run 60 Slammers (12/8) 400m Run 40 Pull-ups 200m Run 20 Knees-2-Elbows 200m Run 40 Wall-Ball Push-ups 400m Run 60 Hollow Rocks 600m Run   For Time   Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00   2 Rounds For Quality     Post max load, time and experiences to commentsRead more

  Skill WOD: “Jump Fever” 10-10-20-20-30-30-40-40-50-50-40-40-30-30-20-20-10-10 Double Unders Each segments must be performed in it’s entirety. If you trip or stop, start that segment over. You can combine segments.   For Time (20 minute cap)   Conditioning WOD: 400m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10 Grasshoppers*   2 rounds for time *Right/Left equals 1   Mobility WOD: Plantar Surface Mobilization – 2:00 each foot T-Spine Smash – 2:00 Banded Bully – 2:00 each arm     Post time and experience to comments Similar to Friday, 25 April 2014Read 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

  Strength: Back Squat 5    reps @ 65% 1RM 3    reps @ 75% 1+ reps @ 85%   For max reps   Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows 35 Box Overs (24/20″) No Touching Box   For Time Compare to Tuesday, 07 January 2014   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/Skill: Practice for 15:00 Snatch Balance @ 45% 1RM Snatch and Power Snatch @ 50%   For Quality   Conditioning: Run 200m 5 Muscle-ups 5 Power Cleans (185/123)   3 rounds for time (8:00 cap)   …Rest 5:00   50 Double Unders 25 One-legged Push-ups (alternating)* 30 Speed Skips 15 Handstand Push-ups* 50 Single Jump Rope 25 V-ups   For Time (7:00 cap)   Mobility: Couch Stretch – 2:00/side Anterior Compartment Smash – 2:00/side Low Lunge Twist – 2:00/side     Post load, times, and experiences to commentsRead more