Strength WOD: Hang Power Clean 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning WOD: Every minute on the minute, until failure, perform: 1 Box Jump (24/20″)* 5 Kettlebell Swings (53/35)   *Each successful minute add 1 Box Jump     Post weight, experience, and total minutes completed to commentsRead more

    Skill Work: Double Unders If you have them, 3 x max rep, at least a total of 100 If you don’t, 30 attempts     Strength WOD:  Push Press 4-4-4-4   For Max Load (Clean the bar, then perform 4 Push Press)     Conditioning WOD: Row 250m 20 Half Tacos 15 Kettlebell Sumo Deadlift High-Pull (53/35) 10 Med Ball Cleans (20/14)   3 rounds for time     Post experience, max load, and time to commentsRead more

  Skill Work: Max Long Jump 3 attempts     Strength WOD: Snatch Grip Deadlift 3-3-3-3-3   For max load     Conditioning WOD: “Wall it up” 21-15-9 rep rounds of: Wall-Ball Burpees (20/14) @ (10/9′) Kettlebell Snatch  (53/35)* Run 300m   For Time *Alternate arms every 3 reps     Post distance, max load, and time to commentsRead more

  MPCF Board WOD “Isabel” 30 Snatches (135/93)   For Time (10:00 cap) Compare to Wednesday, 29 August 2012   …Rest 10 minutes   Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Box Overs (20/16″) Don’t Touch Box 10 Parallette Pass Throughs 20 Speed Skips   For Score     Post time and score 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