Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts....Read More

0630 class Tuesday is cancelled this week. Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups   …Rest 2-minutes Complete as many rounds as possible in 7:00...Read More

  Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9’)   For Time Compare to Saturday, 16 December 2017   Flexibility/Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…  Partner AMRAP 2: 08:00-15:00: Accumulate as many calories biked as possible in 7 minutes   …rest 15:00-17:00, then… Partner AMRAP 3:* 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12 Ring Dips 16...Read More

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: Pick a WOD MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Friday, 15 August 2014   OR… Complete as many rounds and reps as possible in 20 minutes of: 10 Overhead Squats (95/63) 10 Burpees-over-Bar 400m Run   For Time   Mobility: Twisted Cross – 1:00/side...Read More

  Skill: Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00   Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load   Or, if caught up: Overhead Squat 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps...Read More

  Condition: Partner WOD* 15 Burpee Box Overs (24/20″) 10 Cleans (135/93) 15/12 Calories Biked 12 Burpee Box Overs 8 Snatches (135/93) 12/9 Calories Biked 9 Burpee Box Overs 5 Thrusters (135/93) 9/6 Calories Biked   4 round for time *Alternate exercises   Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon –...Read More

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Skill: Max rep Burpees in 1:00   Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load   Conditioning: Perform 4 rounds for time of: 15/12 Calories Bike One-arm/one-leg plank hold for 30 seconds* 15/12 Calories Rowed One-arm/one-leg plank hold for...Read More