Conditioning: Partner WOD* As many reps as possible in 2-minutes of: 8 Synchro Burpees-over-bar** Max synchro thrusters (75/53) 3 Sets for score **Step or jump over is allowed …Rest 5-minutes and then… 40/32 Calories biked 16 Strict pull-ups 40 Box jump overs (24/20″) 20 Double dumbbell ground to overhead (2 x...Read More
Conditioning: KO in the OK 2024 WOD 1: “Cork Screw Punch” 6-Person Team WOD* 150 Wall-ball shots (20/14)@(10’) 75 Burpees to pull-up bar 150 Pull-ups 75 Shoulder-to-overhead (115/83) Max calories rowed For TWO scores (Total time for chipper AND max calories on rower) (18:00 cap) *Athletes may switch out on chipper/rower whenever they chose....Read More
Conditioning: 500m Row 10 Handstand push-ups 10 Bar-facing burpees 10 Overhead squats (115/78) 5 rounds for time or score* (30:00 cap) *if cap it hit, athlete’s score is total of reps completed, row is worth 1 pt per 25m Post results and experiences to commentsRead More
Open Gym at 1730 & Iron Club this week is canceled. We apologize for any inconvenience. 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* Lift 1: Every 1:30,...Read More
New Year’s week: 0900 class ONLY on Wednesday. The schedule will return to normal on Thursday. Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add-and-repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16)...Read More
New Year’s week: The night class on Tuesday will be canceled, and the 0900 class will be held ONLY on Wednesday. The schedule will return to normal on Thursday. Conditioning: 10/8 Calories rowed 10 Kettlebell swings (53/35) 25-ft Overhead kettlebell lunges (right) 10/8 Calories biked 10 Kettlebell goblet squats 25-ft Overhead kettlebell lunges(left) ...Read More
New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday. Conditioning: Partner WOD Complete as many reps as possible in 3-minutes of: 6 Bar muscle-ups 12 Alternating DB box step-ups (2×50/35) @ (24/20″) Max rep squat cleans in remaining time (185/123)...Read More
Christmas week schedule: Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours. Strength & Conditioning: “Merry Liftmas” 10 Deadlifts (115/73)* 8 Hang power cleans 6 Front squats 4 Push jerks 2 Thrusters 5 rounds for time *Rx+ option: (135/93) Post results and experiences to commentsRead More
MP Iron Club* and 1730 Open Gym are canceled this week. We are very sorry for any inconvenience. 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. Post results and experiences...Read More