Conditioning: Partner WOD 2 Min AMCAP row Rest 2 min, then:   8 Min AMRAP (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball push-ups 20 Stationary alternating lunges   Rest 2 min, then 2 Min AMCAP bike   For time and total calories   Strength: Option 1: Make up or redo 1-rep max Or…...Read 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 the...Read More

Conditioning: 10-20-30-40-50 Cal Row 20-18-16-14-12 Burpee box jump overs (24/20)   Skill Work: Grip endurance: 100′ Heavy farmers carry 50′ Pinch grip double plate carry   2 sets for quality, rest as needed     Post results and experiences to commentsRead More

Warm-up: 2 rounds: Row 250m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Ring rows 8 Shoulder press w/ T then… 10m Walking lunges 10m Quad pulls 10 Burpees Row 1:00 10 PVC Windmills 10 PVC Passovers   Endurance: Row 3 min for max calories* Rest 3 min   6 rounds...Read More

Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *Ball Cleans are squat cleans.   …rest 5-7 minutes, partner up and…....Read More

Strength & Conditioning: 7 Handstand push-ups 3 Squat cleans* Rest 1:30   10 rounds for time *start at 45% 1RM clean, increase load each round by 5% of your 1RM     Post results and experiences to commentsRead More

We must NEVER forget!   MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Wednesday, 11 September 2019 *It is...Read 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 the...Read More

Labor Day fitness! Conditioning: 2019 Wodapalooza Online qualifiers 5 & 6 With a 15 minute clock, perform: 21-15-9 rep rounds of: Thrusters (95/63) Calories rowed Burpees over rower   For time   With remaining time, find: 1-rep max Clean and Jerk   For max load   Compare to Monday, 09 September 2019     Post...Read More

  General Warmup: Run 400m/Row 500m 10 Samsons 10 Army T-pushups 10 Sit-ups 10 Squats 10 Ring rows Bike 2:00 10m Walking lunges (forward) 10m Walking lunges (backwards) 40m Double kettlebell waiters walk 20m D-ball carry 10 Windmills 10 PVC Passovers Endurance: Bike 1:30 for max calories Rest 1:30*   7 rounds for max calories...Read More