Conditioning: Row 250m 21 Sumo Deadlift High Pull (115/73) Run 400m 21 Deadlifts (225/153) Row 750m 42 Sit-up Slammers (12/8) @ 2m Run 800m 21 Thrusters (115/73) Row 1500m 21 Kettlebell Swing (72/53)   For Time Use one bar. Adjust load as needed.   Flexibility/Mobility: Quad Smash Anterior Compartment Smash Spine Smash    ...Read More

MP Ladies night! Lots of stories, and hours of fun!   Conditioning: Perform max reps in 30 seconds of each of the following, rest 30 seconds between each and 1 minute between rounds: Toes-2-bar Ring Dips Bodyweight Deadlift Handstand Push-ups   10 rounds for total score     Post results and experiences to commentsRead 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

Congratulations to Gene Pelizzoni for finishing 2nd in the WORLD in the 2019 CrossFit Games Open for men 80+!! Strong work Geno!   Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots (25/16) @ (11/10) Kettlebell swings (53/35) Burpees   3 rounds for score* *score is equal to the lowest rep count of each...Read More

  Strength: 10 rounds of: 4 Strict Pull-ups 3 Shoulder Press*   For max load *Each round, increase load Compare to Monday, 15 October 2018   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 12/10 Calories biked 10 Weighted box step-ups (20″) (50’s/35’s) 8 GHD Sit-ups 6 Alternating dumbbell clean-to-overhead (50’s/35’s)  ...Read More

  Conditioning: Partner WOD Row 1000m 30 Handstand Push-ups 40 Power Snatches (95/63) Bike 1200m 40 Shoulder to Overhead (95/63) 50 T-Pushups Row 800m 50 Box Overs (30/24”) 60 Abmat Butterfly Sit-ups Bike 800m 60 Weighted Walking Lunges (45/35) 140 Double Unders   For Time   Strength: Find complex 1-rep max* 3 Deadlifts ⇒ 2...Read More

  Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time Compare to Wednesday, 11 July 2018     Post results and experiences to commentsRead 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: Perform 2 rounds of: 10 Burpees 15 V-ups 20/16 Calorie biked …rest 2:00,then… Perform 2 rounds of: 10 Burpees 15 Sit-up slammers (12/8) 20/16 Calories rowed   For time   Strength: Overhead Squat 10-rep max   For max load     Post results and experiences to commentsRead More

  Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.5 33-27-21-15-9 rep rounds of: Thrusters (95/65) Chest-2-bar pull-ups   For time See Masters and Scaled options HERE   Option 2: Complete as many rounds and reps as possible in 25 minutes of: 20 Calories rowed 10 Back squats* (135/93) 10 GHD Sit-ups 10 Wall-ball push-ups 10...Read More