Pre-WOD Run: Run 5K  There will be a group meeting at Lafortune Park by the swimming pool at 0745.     Strength WOD: Sumo Deadlift 3-3-3-3-3   For Max Load     Conditioning WOD: Row 750m …then 10 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then Row 750m   For Time     Flexibility WOD: 15 Sit-ups to pike 15 Sit-ups to Straddle   2 rounds for quality     Post runtime, max load, time,and experiences to commentsRead more

  Skill WOD: “Jump Fever” 300-40-40-30-30-20-20-10-10 Double Unders Perform the first 300 in any combination. After 300, perform each of the following segments in their entirety. If you trip or stop, start that segment over.   For Time (20 minute cap)     Conditioning WOD: 300m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10 Grasshoppers*   2 rounds for time *Righ/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 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,...Read more

  Skill Work: Practice for 10:00 Pistol Progression 1 Pistol Progression 2   For Quality     Strength WOD: Shoulder Press 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM   For Max Reps     Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 200m Run 15 Kettlebell Swings (53/35) 10 Ring Rows   For Score     Flexibility WOD: 15 Sit-ups to Pike Sit Right Leg Side Split 2:00 Left Leg Side Split 2:00   For Quality     Post experience, max reps, and score to commentsRead more

  Skill Work: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand     Conditioning WOD: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time   Post time to comments Compare to Wednesday, 16 October 2013     Mobility WOD: Olympic Wall Squat Banded Overhead Distraction Couch Stretch   Hold each stretch for 2:00, per side where applicable     Post experience and time to commentsRead more