Team Event 1: 0:00-1:00 Female 1 row max calories 1:00-2:00 Female 2 row max calories 2:00-2:30 Transition 2:30-4:00 Max Clean-to-Overhead (135/93) 4:00-4:30 Transition 4:30-5:30 Female 1 row max calories 5:30-6:30 Female 2 row max calories 30 second transition, now repeat with Male Athletes   For Total Score (Total Calories + Total Clean & Jerks)   …Rest 15 minutes   Team Event 2 One male/One female will complete as many rounds as possible in 5:00 of: X# Deadlifts (205/135) 1 Burpee + X# Pull-ups X# Alternating Overhead Lunges (35/25)   For Score   Instructions: This is a 4-person team (2 females/2 males) event. On “Go”, male 1 performs 1 DL, then female 1 performs 1 burpee and 1 pull-up, followed by male 1 performing 1 lunge each leg. The pair continue the alternating rotation, adding 1 rep to each activity until 5:00 is complete (2 DL, 1 burpee/2 Pull-ups, 2...Read more

  Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Tuesday, 13 November 2012     Strength: Front Squat 1-1-1-1-1   For Max Load     Mobility: Super Front Squat – 2:00/side Hip Capsule – 2:00/side Overhead T-spine smash – 2:00     Post time, max load, 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: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand   For Quality     Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100 Double Unders 50 Walking Lunges 40 Knees-2-Elbows 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Burpees 10 Ring Dips   For Time Compare to Tuesday, 24 December 2013     Flexibility: 15 Sit-ups to Pike Sit Right Leg Side Split 2:00 Left Leg Side Split 2:00   For Quality     Post time and experience to commentsRead more

  Strength: Power Clean 5  reps  @ 60% 1RM Clean 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 10-8-6-4-2-4-6-8-10 rep rounds of: Box Overs (30/24″) Kettlebell Push-ups Toes-2-Bar   For Time     Mobility: Quad Smash – 2:00/leg T-spine Smash – 2:00 Couch Stretch – 2:00/leg   For Quality     Post reps, time, and experiences to commentsRead more