2013 Flashback! Skill: 4 Strict Pull-up + 5 sec hold with chin over bar 1:00 Rest   5 Sets   Conditioning: Every minute on the minute: Minute 1: 10 Toes to bar Minute 2: 8 D-Ball cleans (100/80) Minute 3: 6 Double dumbbell box step overs (50/35)@(20″) Minute 4: 4 Perfect push-ups Minute 5: 2...Read More

Endurance: Row 15/12 calories 25′ Handstand walk Row 15/12 calories 1:30 Rest   7 Rounds for total time     Post results and experiences to commentsRead More

Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups   For Time Compare to Wednesday, 23 January 2019   Skill: 0:20 Hollow Hold into 10 Hollow Rocks 0:30 Rest 0:20 Arch Hold into 10 Arch Rocks 1:00 Rest   5 Sets     Post results and experiences to commentsRead More

Skill: 0:20 L-hang from bar 0:30 Rest 1 Wall walk + 6 Shoulder Touches 1:00 Rest   5 Sets   Conditioning: Partner WOD “This is Halloween” 1031m Row 31 Box jumps (24″/20″) 31 Handstand push-ups 31 Cal assault bike 31 Kettlebell swings (70/53) 31 Wall ball cleans (20/14) 31 Push-ups 31 (x2) Double-unders 31 Kettlebell...Read More

Conditioning: “CrossFit Total-ish” Find max reps at 80% (of 1RM) of each of the following lifts: Back Squat Shoulder Press Deadlift   For total reps and weight lifted     Post results and experiences to commentsRead More

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend...Read More

  Skill: 5 Tempo Ring Rows (3-0-3-0 pace) 1:00 Rest 10 Double Kettlebell L-sit Strict Press 1:00 Rest   4 Sets   Conditioning: Complete as many rounds and reps as possible in 10-minutes of: 14 Burpees over rower 20 Wallball shots (25/20) @ (9’) 14 Burpees over rower 20 Calories row   For score  ...Read More

Endurance: 4:00 Bike 4:00 Row 4:00 Rest   3 Rounds for total calories     Post results and experiences to commentsRead More

Skill: 10 Parallette Shootthroughs 1:00 Rest 7 Parallette Push-ups 1:00 Rest   3 Sets   Conditioning: Fitness Challenge WOD 21-15-9 Rep rounds of: Calories biked Alternating dumbbell snatches (50/35)   2:00 Rest   21-15-9 Rep rounds of: Calories rowed Burpees   For total time     Post results and experiences to commentsRead More

Skill: 10 Scapular pull-ups 0:30 Rest 0:20 Chin over bar hold 0:30 Rest 10 Lat activations 2:00 Rest   3 Sets   Conditioning: Partner WOD 8 Min AMRAP (partners alternate rounds) of: 1 Deadlift (225/153) 2 Burpee box overs (24/20) 3 Toes to bar   Rest 7 min   9 Min AMRAP (partners alternate exercises)...Read More