Conditioning: Hero WOD Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a...Read More

Conditioning: Every minute on the minute, for 4 sets: Minute 1: 0:30 Max reps kettlebell swings (72/53) Minute 2: 0:30 Row for max calories Minute 3: 0:30 Max reps goblet squats (72/53) Minute 4: Rest   For score   Strength: On a 3:00 clock… Deadlift 5 reps @ 80% of 1-Rm   4 sets for...Read More

Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club Cancelled this week only. We are sorry for any inconvenience.         Posts results and experiences to commentsRead More

Conditioning: Partner WOD, equal work 50 Chest to bar pull-ups 100-ft Handstand walk 200-ft Farmer carry (2 x 75/50) 4 x 200m Run 4 x 600m Bike 200-ft Farmer carry 100-ft Handstand walk 50 Toes to bar   For time (35:00 cap)     Post results and experiences to commentsRead More

Endurance: As many reps as possible in 8 minutes of the following: 1 Shuttle run (25-ft down and back = 1 rep)* 1 Line-facing burpee* *add one rep of each exercise per round   …Rest 2-minutes and then…   As many reps as possible in 8-minutes of the following: 20 Double-unders 10 Butterfly ab-mat sit-ups...Read More

Conditioning: 500m Row 15 Double Dumbbell Thrusters (2 x 50/35) 400m Row 15 Double Dumbbell Thrusters 300m Row 15 Double Dumbbell Thrusters 200m Row 15 Double Dumbbell Thrusters 100m Row   For time (15:00 cap)   Strength: On a 2:00 clock, perform 5 Shoulder press*   4 Sets for load *Build each set, to a...Read More

Conditioning: As many reps as possible in 12-minutes of the following: 16 GHD sit-ups 12 Alternating dumbbell hang clean and jerk (50/35) 8 Handstand push-ups 4 Strict pull-ups For score Strength: On a 1:30 clock, perform the following complex: 1 Snatch Deadlift ⇒ 1 Power Snatch ⇒ 1 Squat Snatch 1 Complex @ 65% 1...Read More

Skill: 10/side Single arm kettlebell crossovers deadlift 1:00 Rest 3 Sets for quality Conditioning: Partner WOD 250m Row 25-ft Handstand walk 2 Rounds, partners alternate rounds Rest 1:00, and then… 500m Row 50-ft Handstand walk 2 Rounds, partners alternate rounds Rest 2:00, and then… 750m Row 75-ft Handstand walk 2 Rounds, partners alternate rounds For...Read More

Conditioning: 800m Run 10 Clean and jerks (155/103) 5 Rounds for time Post results and experiences to commentsRead More

Strength: Back Squat 10 Reps @ 70% of 1-Rm 4 Sets for Quality Conditioning: As many rounds and reps as possible in 12-minutes of the following: 20 Double-unders 25-ft Single arm dumbbell overhead lunges (Right) (50/35) 20 GHD Sit-ups 25-ft Single arm dumbbell overhead lunges (Left) (50/35) 40 Crossover single-unders 20 Burpees-over-dumbbell For score Post...Read More