2015 MP Christmas Party   Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015   Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds   For Score *Up to 75%...Read More

Pre-race smiles   Skill: 500m Row For Time   Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14)   For Time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More

Strength: Deadlift 1-rep max   For max load Compare to Monday, 10 August 2015   Conditioning: 3-person team WOD Perform as many reps as possible in 8 minutes, alternating exercises, of: 4 Kettlebell Swings (70/45) 8 GHD Sit-ups 12 Calories Rowed 24 Single Unders   …rest 3 minutes…   Perform as many reps as possible...Read More

  Strength: Front Squats 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: 15-12-9 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 2:00/side Barbell Biceps Smash – 1:30/arm Reclined Spinal Twist –...Read More

Class is at 0900 only.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time Compare...Read More

“D, get up! We can run 3 down and backs before they get back with the kayaks.” “T, why do we want to do that? Aren’t we done with the WOD?” “Just for the fun of it D!”   Skill: Practice for 12-minutes on: Turkish Get up 5 reps/side Increase weight as you are able, and/or...Read More

There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.   Strength: Deadlift 5-5-5-5 @ 85%   For Quality   Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013   Mobility: Quad Smash...Read More

  Conditioning: Fittest in the OK online qualifier WOD 1: Complete as many rounds and reps as possible in 6:00 of: 12 Power Snatches (75/55) 6 Lateral Bar-Over-Burpees 6 Pull-ups   For Score   …rest 8:00   4 x Sprint 400m, fast walk/slow jog 200m   For speed work   Mobility: Pick any 3 mobility...Read More

  Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side...Read More

  Strength: Push Press 5 x 5 @ 75%, 80, 82.5, 85, 87.5%   For Quality   Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 30 Burpee sell-out   For Time Compare to Saturday, 08 November 2015   Flexibility: 10 Sit-ups...Read More