Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute 3 rounds for score *45 seconds of work, 15 seconds...Read More
New shirts are in!!! Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups 3 rounds for time Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* Rest 1 minutes 3 rounds for quality *Try to increase weight each round. Mobility:...Read More
Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips For Score Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back...Read More
Car decals are in! Strength: Split Jerks 3-3-3-3-3* For max load & quality of getting under the bar *Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead. Conditioning: Complete...Read More
Conditioning: Partner WOD* “Per Your Request” 20 Pistols 40 meters Handstand Walking 60 Plate-Facing Burpees (45# plate) 400 meter Sprint x 2 60 Kettlebell Swings (53/35) 40 Chest-2-Bar Pull-ups 20 Squat Cleans (155/103) 2 rounds for time Compare to Saturday, 25 April 2015 *Equal work. One working at a time. Mobility: Barbell...Read More
Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Pull-ups 10 Thrusters (95/65) 200m run 40 Single Unders For Score Strength: Deadlifts 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max reps at 85% Mobility: Partner Shoulder smash...Read More
Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters For Time Compare to Monday, 05 October 2015 Strength: Squat Clean 2-rep max For max load Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey...Read More
Congrats to our 3 MPCF teams that competed at the comp this weekend! All three did amazing! And represent MP with glorious pride! A special thank you to all our MP family and friends that came out to show support and cheer on the teams. Your presence was noticed and enjoyed. Skill: 500m Row...Read More
Friday night and Saturday classes are cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030. Strength and Conditioning: Sprint 400m …rest 4 minutes, then… 21-15-9 rep rounds for time of: Plate-facing Burpees Wall-Ball Shots (20/14) @ (10/9′) Hanging Power Cleans (135/93) …rest 4 minutes, then…...Read More
