Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time.   Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs (24/20”) …then… 40 Burpees   For Time Compare to Tuesday, 20 November 2018   Post results and experiences to commentsRead more

Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time.   Endurance: Partner WOD* 8000m Bike 4000m Row 2000m Ski   For time *Equal work     Post results and experiences to commentsRead more

Important notice for Thanksgiving week: Class are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend).    Conditioning: Every minute on the minute for 12 minutes*: Minutes 1, 4, 7, and 10: 12 Wall-ball cleans (20/14) Minutes 2, 5, 8, and 11: 8 Chest-to-bar pull-ups Minutes 3, 6, 9, and 12: 4 Strict handstand push-ups …Rest 2 minutes then… Death by kettlebell swings in 6-minutes: On go, perform 3 Kettlebell swings on minute 1 (72/53), then rest. Increase by 3 reps every minute for 5-minutes. Then on the final minute, perform max reps.   For score* * score equals final set of max reps, minus any reps not successfully performed in the first 5 minutes   Strength: Back Squat 5 reps @ 45% 4 reps @...Read more

Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality   Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 9 Deadlifts (155/103)** 6 Hang power cleans 3 Shoulder-to-overhead   For total score of calories and reps *For both AMRAPS, partners alternate full rounds **Use same bar for each lift in this portion     Post results and experience to commentsRead more

Conditioning: As many rounds and reps as possible in 4 minutes of: 15/12 Calories biked 10 Alternating dumbbell snatches (50/35) …Rest 2 minutes then… As many rounds and reps as possible in 4 minutes of: 15/12 Calories rowed 10 Burpees over rower …Rest 2 minutes then… As many rounds and reps as possible in 4 minutes of: 30 Speed skips 10 D-ball cleans (100/80)   For total score   Strength: Snatch 6 reps @ 25% 5 reps @ 40% 4 reps @ 55% 3 reps @ 65% 3 reps @ 70% 3 reps @ 75% 3 reps @ 75% 3 reps @ 75%   For quality (18:00 cap)   Post results and experiences to comments  Read more