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Siteplicity
No 0845 class this Monday. Sorry for any inconvenience.   Conditioning: “Grettel” 3 Clean and Jerks (135/93) 3 Burpees-over-bar   10 Rounds for time Strength: Deadlift 10-9-8-7-6-5-4-3-2-1 at 60% of 1rm deadlift For time* *All sets must be unbroken, connected reps.  Athlete must drop and reset after each set.     Post results and experience...
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  Conditioning: Buy-in: 40/32 Calories ski erg …then… 10-20-30-40 rep rounds of: Alternating dumbbell snatches (50/35) Calories rowed Sit-ups Calories biked   For score (20:00 min cap)   Strength: Power Snatch 7 @ 35% of 1-rm snatch 9 @ 45% 11 @55% 9 @65% 7 @ 75%   For quality at each load. Work on...
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  Conditioning: Partner WOD Buy-in: 1500m Row   …then… 3 rounds of: 30 Handstand pushups 20 Chest-2-bar pull-ups 10 Clean & Jerks (185/123)   …then… Sell-out: 3600m Bike   For time   Skill: 5 Rower rollouts 7 Arch rocks 9 Arch/hollow swings   4 rounds for quality     Post results and experiences to comments
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Open Gym will start at 1215 this week only.   Open Gym 1215-1345 For all UNLIMITED members   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...
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Bring-a-Friend Wednesday Come join us for a free WOD! All class times are an option: 0530, 0630, 0845, 1200, 1730. Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull...
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  Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test”   For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6...
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Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score   Skill: Turkish Get-up 4 set of 10 (5 each...
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  Conditioning: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP alternating exercises of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP alternating exercises of: 2 Power...
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Conditioning: “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Wednesday, 30 January 2019   Strength: Deadlift 7 @ 40% of 1-rm deadlift 9 @ 50% 11 @ 60% 9 @ 70% 7 @ 80%   For quality and load, goal is to connect all reps and maintain proper form  ...
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Open Gym 1200-1330 For all UNLIMITED members   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...
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