Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Metcon: Complete as many rounds and reps as possible in 5 minutes of: 4 Strict Pull-ups 8 Army T...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

  Sprints: Run 200m Rest 1:00 Row 250m Rest 1:00 Bike 600m Rest 2:00 Run 400m Rest 2:00 Row 500m Rest 2:00 Bike 1200m Rest 2:00 Run 200m Rest 1:00 Row 250m Rest 1:00 Bike 600m   For Time   Strength & Conditioning: 2 Muscle-ups 7 Thrusters (135/93) 14 GHD Sit-ups   3 round for...Read More

  Conditioning: Perform 9-15-21 rep rounds of: Clean & Jerk (155/103) GHD Sit-ups Burpees Row 400m   For Time   Mobility: Couch Stretch – 1:30/side Supine Shoulder Extension – 1:30 Saddle Sit – 1:30 One Arm Lat Lean – 1:30/side     Post time and experiences to commentsRead More

  Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More

  Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 2:00, then… 600m Row   For time   Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30    ...Read More

Congrats to CrossFit Mayhem Freedom on winning the 2018 CrossFit Games Team! This is their 3rd win in the last 4 years! MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Sprints: 15/12 Calorie Rowed Rest 1:30 25/20 Calorie Rowed Rest...Read More

Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 CrossFit Games!  MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: 3 Power Cleans (205/133) 6 Strict Handstand Push-ups 9 Toes-2-Bar   10 rounds for...Read More

  Strength: 10:00 to work up to a heavy 4-rep… Overhead Squat   For quality at load   Conditioning: With a running clock, perform: 500m Row for time …rest until 10:00 on the clock, then… 60 Sit-up Slammers (12/8) @ 2m 20 Power Cleans (185/123) 40 Burpee Box Overs (24/20″)   For Time   Flexibility/Mobility:...Read More

Strength: Shoulder Press 3-rep max (12:00 cap)   Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Thursday, 02 June 2011   Flexibility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Posterior Chain Floss – 1:30/side     Post max load, time, and experiences to commentsRead More