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

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: “3-2-1” As a 3-person team, perform equal work for time of: Row 4500m …rest 2 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run...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

  Sprints: 15/12 Calorie Biked Rest 1:30 25/20 Calorie Biked Rest 3:00 35/28 Calorie Biked Rest 3:00 25/20 Calorie Biked Rest 1:30 15/12 Calorie Biked   For Total Sprint Time *Go hard when on the bike   Conditioning: 15 Handstand Push-ups 30 Toes-2-Bar 45 Wall-Ball Shots (25/16) @ (10/9′) 30 Toe-2-Bar 15 Handstand Push-ups  ...Read More

  Conditioning: Partner WOD 100 Sit-up Slammers (12/8) @ 2m* 60 Clean-2-Overhead (155/103) 75 Sit-up Slammers* 45 Clean-2-Overhead 50 Sit-up Slammers* 30 Clean-2-Overhead   For Time *One partner holds low plank (elbows) while the other performs the slammers.   Mobility: ROMWOD     Post time and experiences to commentsRead More

  Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75%   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*   For Score *Each 5ft section is one rep....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

Throwback Tuesday, November 2015   Sprints: 200m Run Rest 1:00 400m Run Rest 2:00 600m Run Rest 3:00 400m Run Rest 2:00 200m Run   For Total Sprint Time   Conditioning: 70 Calories Rowed 40 Wall-Ball Shots (25/16) @ (10/9′) 20 Handstand Push-ups 10 Muscle-ups   For Time* *can partition anyway needed     Post...Read More

  “Manic Monday”* 15 Burpees-Over-Bar …then… 3 rounds of: 3 Strict Pull-ups 6 Power Snatches (135/93) 9 Barbell Push-ups …then… 100 Double Unders …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Squat Cleans (205/133) 12 Alternating Goblet Lunges (70/45) …then… 15 Burpees-Over-Bar   For Time *At three random times, a whistle will blow, stop where...Read More