2015 Throwback!   Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Skeleton” Squat Jumps “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ (10/9’) “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55)* “Spooky” Sit-up Slammers (12/8) “Lethal” Lateral Jumps (24/20″)   2.5 rounds*...Read More

  Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00   6 rounds for time   Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″)   4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip....Read More

  Strength Drills: 0:00-2:00 5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean* 2:00-4:00 4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean* 4:00-6:00 3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean* 6:00-8:00...Read More

    Conditioning: 3 round for max rep of: 1 minute of Burpees 1 minute of Wall-Ball Shots (20/14) @ (10/9′) 1 minute of Deadlifts (115/75) 1 minute of Med-Ball Sit-ups (20/14) 1 minute of Hang Power Cleans (115/75) Rest 1:00 between rounds   For Total Score   Mobility: Saddle Sit – 2:00 Spine Smash...Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: 20 Wall-Ball Shots (25/16) @ (10/9′) 20 Sumo Deadlift High Pulls (75/53) 20 Box Overs (24/20″) 20 Push Press (75/53) 200m Run   5 rounds for time Compare to Wednesday. 18 October 2017     Post time and experiences to commentsRead More

Friday night class is cancelled this week. Sorry for any inconvenience.   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,...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. Compare to Saturday, 28 October 2017  ...Read More

  Skill: 3-person team 4500m Row Rotation is 500/400/300/200/100* For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Kettlebell Swings (97/62) 20 second One-arm High Plank hold (each arm) 40 Double Unders   4 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side...Read More

Tara throwback from December 2014!   Strength Drills: Every minute on the minute for 12 minutes perform on cycle of: 1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch* *dropping and resetting between pulls is allowed For Quality   Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63)  ...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 17 June...Read More