Strength: Floor Press 1-rep max   For max load   Conditioning: 11 Front squats (135/93) 11 Toes-2-bar   7 rounds for time     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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: MPCF Hero Board WOD “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 Kettlebell Swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Dumbbell Squat Cleans (50/35’s) Run 400m   For Time On Nov. 5 at 1:34...Read More

Reminder, no 0630 class Tuesday.   Conditioning: 12/10 Calories biked 25 Double unders 5 Burpees Rest 1:00   5 rounds for time   Strength: Back squats 5 reps @ 65% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80%   For quality     Post results and experiences to commentsRead More

  Conditioning: 200m Run 5 Kettlebell swings (97/62) 6 Handstand push-ups 7 GHD sit-ups 8 Ring dips 9 Burpees 10 Alternating dumbbell snatches (50/35)   7 rounds for time   Mobility: Overhead distraction Reclined spinal twist Twisted cross     Post results and experiences to commentsRead More

Conditioning: 4-person Team WOD In partner teams, (m/m) (f/f) if able, perform the following: Run 800m* …then… 10 rounds* of: 5 Pull-ups 10 Push-ups 15 Squats …then… Run 800m*   For time   …rest 5 minutes, mix partner groups, then… Row 2000m* Max rep Clean-2-Overhead* (135/95) (bar MUST pass through the front rack position on each...Read More

  Conditioning: 2019 CrossFit Games Online Qualifier WOD 1 15 Deadlifts (225/155) 35 Overhead squats (75/55) 90 Double unders   3 rounds for time   Royal Huddleston Burpee Challenge: Day 97     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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: MPCF Board WOD “Crippler” 400m Walking Lunges   For Time Compare to Tuesday, 16 December 2014   Flexibility/Mobility: Saddle Stretch Quad Smash Overhead with External Rotation Bias Hip Capsule   Royal Huddleston Burpee Challenge: Day 95     Post results and experiences to commentsRead More

No 0630 class Tuesday. All other classes are normal.   Conditioning: 2019 CrossFit Games Masters Online Qualifier WOD 2 80 Bar-facing-burpees 4000m row   For time (30 minute cap)   Royal Huddleston Burpee Challenge: Day 94     Post results and experiences to commentsRead More