Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At Home Conditioning: As...Read More

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At Home Conditioning: Bike/row...Read More

At-Home Conditioning WOD: 21-15-9 rep rounds of: Dumbbell squat cleans to overhead Burpees …Rest 2:00 then… 21-15-9 rep rounds of: Dumbbell goblet alternating lunges V-ups …Rest 2:00 then… 21-15-9 rep rounds of: Alternating dumbbell snatches Chair dips   For Time     Post results and experience to commentsRead More

Conditioning: On a 12 minute clock, 100/80 Cal Row Max freestanding handstand*   Total score is row time minus handstand hold time *If performing freestanding handstand, subtract 100% from row time *If performing nose and chest to wall handstand progression, subtract 60% of time *If performing back to wall handstand progression, subtract 50% of time...Read More

Conditioning: MPCF Daily Fitness Challenge 30/24 Calories bike 2:00 Rest 20 Snatches (50% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 400m Run 2:00 Rest 20 Clean and jerks (50% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 30/24 Calories row   For...Read More

Skill: 0:20 L-hang from bar 0:30 Rest 1/1 Handstand box walks (1 rotation left and 1 rotation right) 1:00 Rest   3 Sets   Conditioning: Partner WOD “Hitman” (WOD Courtesy of Masters Mania 3 Competition) 21 Push press (95/63) 21 Bar over burpees 21 Box jumps* (24/20) 15 Push press (115/73) 15 Bar over burpees...Read More

  Skill: 5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down) 0:30 Rest 10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top) 1:00 Rest   4 Sets   Conditioning: 3 rounds of: 12 Box overs (24/20″) 6 Snatches (95/63) …rest 3:00, then… 3 rounds of:...Read More

Skill: 10 Parallette shootthrough with push-up and dip 0:30 Rest 30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg) 1:00 Rest     3 Sets   Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93)...Read More

Skill: 10 Hollow rocks 10 Arch raises 20 Hollow/arch swings on bar 1:00 Rest   5 Sets   Conditioning: 12 Devil presses (50/35) 50′ Double dumbbell walking lunge* 9 Devil presses (50/35) 50′ Double dumbbell walking lunge 6 Devil presses (50/35) 50′ Double dumbbell walking lunge 3 Devil presses (50/35) 50′ Double dumbbell walking lunge...Read More

Skill: 3-person team Row 6000m*   For Time *Each TM will row: 1000m, 500m, 250m, 250m   Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Perfect Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (50/35)     Post results and experiences to commentsRead More