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

    Skill Work: 25 Straight Leg Toes-2-Bar For Quality     Strength WOD: Back Squats 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM     Conditioning WOD: 10-8-6-4-2-4-6-8-10 rep rounds of: Box Overs  Kettlebell Push-ups     Flexibility WOD: Hold middle splits for 2 minutes 20 side leg swings, left 20 side leg swings, right Hold middle splits for 1 minute 20 side leg swings, left 20 side leg swings, right Hold middle splits for 2 minutes     Post experience, max load, and time to commentsRead more

    “Crazy Train” (updated)   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight: (95/65) Masters 55+: (75/53)     Post time to comments Similar to Monday, 01 July 2013Read more