Partner WOD   “Till death do us part”   600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run   For Time     Post team time to comments Compare to Friday, 08 June 2012   Notes: This is a 2 person WOD, Partner A & B. Only one partner working at any given time. Partner A runs, tags B; and then B runs. This process is continued until each has run a 600. Then both go to SU’s. Each partner does 50 SU’s, no more than 25 at a time, rotate out using the same spot. After SU’s are complete, go to WB shots. Each partner has 40 WB shot, no more than 10 at a time; use same location. No more than 10...Read more

  “A Slice of Awesomeness”   Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Slammers (12/8) Down/Up Planks Back Squats (155/103) Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3 rounds for score     Post 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,...Read more

  Strength WOD: Clean (15 minute cap) Warm-up 10, 8, 6 gradually increasing weight, then 5 reps @ 40% 1 RM 5 reps @ 50% 1 RM 5 reps @ 60% 1 RM      Conditioning WOD:   “Love Hurts”   Complete as many rounds as possible in 10 minutes of: 5 Power Cleans to Overhead (115/73) 10 Pistols, alternating 50 Speed Skips   …Then   Complete, as a 3-4 person team, row for max calories in 10 minutes Switch team member every 25 calories   …Now   Complete as many rounds as possible in 10 minutes of: 5 Muscle-ups, Bar or Rings 10 Grasshoppers 15 Slammers (12/8)     Post weights used, total number of rounds and extra reps for each AMRAP and calories from team row to comments Compare to Saturday, 16 February 2013Read more

  Running with “Elbows Overhead” 21-15-9 rep rounds of: Knees-2-Elbows Overhead Squats (95/63) Run 400m at end of each round   For Time     Post time to comments Compare to Monday, 18 March 2013Read more