Option 1: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Wednesday, 13 June 2012     Option 2: 2014 Functional Fitness Games WOD 14.5 21-18-15-12-9-6-3 rep rounds of: Thrusters Bar-facing-Burpees   For Time     Post option and time to comments Games competitors, don’t forget to post score to games website HERERead 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 WOD: Perform the following for quality (20 minute cap): Power Clean 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Conditioning WOD: Complete as many rounds as possible in 7 minutes of: 40 Speed Skips 10 Grasshoppers 10 Kettlebell Swings (70/53)   Rest 5 minutes   Complete as many rounds as possible in 7 minutes of: 10 meters of Handstand Walking 10 Back Extensions     Post weight used, rounds and rep for AMRAP’s to commentsRead more

  Pick a Board WOD: “JT” 21-15-9 rep rounds of: Handstand Push-ups Ring Dips Push-ups   For Time Compare to Wednesday, 22 May 2013     “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Monday,29 October 2012     “Randy” 75 Power Snatches (75/53)   For Time Compare to Tuesday, 14 February 2012     “Ryan” 7 Muscle-ups 21 Burpees   5 rounds for time Compare to Monday, 14 January 2013     Post choice and time to commentsRead more

    Option 1: “Mad Monday” 10 Handstand Push-ups 15 Chest-2-Bar Pull-ups 20 Jumping Squats (6″ above maximum reach) 25 Kettlebell Push-ups 30 meters of Bear Crawl 35 Slammers @ 2m (12/8) 40 Double Under   3 rounds for time Compare to Monday, 25 March 2013     Option 2: Functional Fitness Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′)* 30 Cleans (135/95)* 20 Muscle-ups   For Score *Masters 55+: WB (20/10) @ 9′ Cleans (115/65)   Post option and result to comments Games competitors, don’t forget to post score to games website HERERead more