Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Wednesday, 13 August 2014 10:00 Cap   …Rest 5:00   Strength: Snatch Grip Deadlift 4 reps @ 25% 1RM DL 4 reps @ 35% 4 reps @ 45% 4 reps @ 55%   For Quality 12:00 Cap...Read More

Plates got a face-lift! 🙂   Strength: Clean and Jerk 1-rep max Compare to Friday, 10 April 2015   Conditioning: “Move that body” 36 Double Unders 18 Toes-2-Bar 9 Burpees 6 Strict Handstand Push-ups 3 Muscle-ups Run 150m   3 rounds for time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left...Read More

Looks like the “Dirty Thirty” WOD won this battle. 😉   Strength: Clean 1-rep max Compare to Wednesday, 15 April 2015   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time Compare to Wednesday, 15...Read More

Happy 30th birthday to Grant “Muffin Man” Wilkins! Even at an early age, Grant was chasing the Ape. 🙂   Conditioning: “Dirty Thirty” 300m Run 10 Strict Pull-ups 10 Overhead Squats (115/75) 10 Knees-2-Elbows 200m Run 10 Strict Ring Dips 10 Double Kettlebell Thrusters (53/35) 10 GHD Sit-ups 100m Run 10 Handstand Push-ups 10 Hang...Read More

  Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 65% 1RM 5 reps @ 75% 5 reps @ 85%   For Quality   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25...Read More

I saw this e-card a few days ago, and it made me think about all the PR’s people have been setting at MP these last few weeks! I am proud of each and every one of you! Ape Strong!! Reminder: There will not be a night class on Friday. Sorry for any inconvenience.   Strength/Skill:...Read More

Enjoyed having Angie dropping in for some WOD’s! Come back soon.   Conditioning: Partner WOD Tuesday 40 Burpee Box Over (20″) …then 2000m Row …then 40 Pull-ups 8 Squat Cleans (135/93) 30 Ring Dips 6 Squat Cleans (155/103) 20 Pull-ups 4 Squat Cleans (175/113) 10 Ring Dips 2 Squat Cleans (185/123) …then 200m Sprint x 4 …then 40...Read More

Fun times at Saturday’s “Bring a Friend” WOD!   Strength: Overhead Squat 1-rep max Compare to Monday, 06 April 2015   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 06 April 2015   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash –...Read More

  Strength: Back Squat 1-rep max Compare to Friday, 03 April 2015   Conditioning: “Peek-a-boo” 50 Weighted Walking Lunges (35/25) 25 Pull-ups 50 Sit-ups 25 Box Jumps (30/24″) 50 Back Extensions 25 Ring Dips 50 Toes-2-Bar 25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′) 50 Double Unders   …Rest 2 minutes   15 Overhead Squats (185/123) For...Read More

  Skill: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 200m Run 4 Handstand Push-ups 8 Kettlebell Swings (70/45)   …Rest 3 minutes   Complete as many rounds and reps as possible in 6 minutes of: 200m Row 3 Front...Read More