Skill: Pistol Progression 2 – 3:00 10 Incline Ring Rows Pistol Progression 3 – 3:00 10 Incline Ring Rows   For Quality     Conditioning: MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 19 December 2011     Mobility: Couch Stretch – 2:00 per side Overhead with External Bias – 2:00 per side   For Quality     Post time and experiences to commentsRead more

  Strength and Skill: Thrusters* 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set *Between sets of Thrusters, perform 40-60 unbroken Double Unders. If you break before 40, continue until you reach 40. If you reach 40, stop when you catch or hit 60.     Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters weight (235/155)   Compare to Friday, 28 February 2014     Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00   3 rounds for quality     Post max reps, time and experiences 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

  Skill: Ring Rows 10-10-10-10 1:00 Overhead Distraction between sets   For Quality     Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerk (135/93)*   *Masters 55+ Rx weight: (115/73)   For Time (10:00 cap) Compare to Tuesday, 10 December 2013   …Rest 10:00 from “Grace” completion   Complete as many rounds as possible in 10-minutes of: 4 Parallette Hurdle Jumps (14″) 1 Box Jump (30/24″) 4 Burpees 8 Walking Lunges 4 GHD Sit-ups     Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00 per side Hold Pancake Split – 2:00     Post rounds, reps and experiences to commentsRead more

  Strength: Back Pause Squats 4-4-4-4 @ 65% 1RM   For Quality     Conditioning: 50 Knees-2-Elbows 50 Thrusters (45/33) 50 Double Under 50 Kettlebell Snatches (53/35) 50 Overhead Squats (45/33) 50 Sumo Deadlift High-Pull (45/33) 50 Burpees   For Time     Mobility: 15 Sit-ups to Pike Couch Stretch – 2:00 per leg Side Split – 2:00 per leg   For Quality     Post time and experiences to commentsRead more