No Iron Club this Thursday. Back to normal next Thursday. General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m Endurance: Partner WOD Bike 300 calories For time (~equal work) Skill: 5 rounds: 5 weighted ring dips*...Read More
General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m Endurance: Row 400m Rest 3-5 minutes 5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including...Read More
Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run For Time Compare to Wednesday, 25 July 2018 Or… MPCF Board WOD 5K Row For time Compare to Friday, 18 December 2015 Or… 15K Bike For time Or… 5K Ski Erg For time Post results and...Read More
Conditioning: Perform 1-minute at each station* for max calories or reps of: Ski Erg Alternating Pistols Row Ring Dips Bike Sit-ups Rest 1:30 4 rounds for total calories & reps *15 seconds between stations to rotate Post results and experiences to commentsRead More
Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂 KO at MP 6-person Team competition (WOD’s courtesy of KO in the OK) We will be perform the “Scaled Division” WOD’s...Read More
Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings Skill: 200m Row* For...Read More
Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish. General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m Endurance: As many calories as possible in 35-minutes of: Bike, Rower, and Ski Erg* ...Read More
Class schedule for this week is: Monday classes normal; Tuesday classes are 0900 and 1200 only; Wednesday gym closed; Thursday-Saturday classes normal General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m Endurance: Run 200m Rest 1:00 Run 400m...Read More
Endurance:* Every minute on the minute, add 1 calorie until failure of: Bike …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Row For total calories on each apparatus *If you...Read More
