Category

Lifting
  Conditioning: Partner WOD* As many rounds and reps as possible in 12-minutes of the following: 12/9 Calories skied 8 Alternating dumbbell clean and jerks (50/35) 4 Devils press (2 x 50/35) 8 Burpees-over-dumbbells 12/9 Calories biked   For score *(alternate exercises, tag between exercises)   Strength: Every 2 minutes perform on set of the...
Read More
  Open Gym 1200-1330 AND 1700-1830 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 MP Iron Club programming will be available at both Open Gym times. It is designed to improve every...
Read More
Conditioning: 25 Wall ball shots (20/14)@(10/9′) 25 Burpee box jump over (24/20″)   3 Rounds for time (15:00 cap)   Strength: Back Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3 @ 80% 3 @ 80%   For quality     Post results and experiences to comments
Read More
Conditioning: Partner WOD 40 Calories biked (equal work)….then…. 2 rounds, partners alternate rounds of: 12 Deadlifts (155/103) 9 Hang power cleans 6 Shoulder to overhead   5 Sets for time     Post results and experiences to comments
Read More
Conditioning: As many rounds as possible in 6-minutes of: 6 Bar muscle-ups 9 GHD sit-ups   …Rest 3 minutes and then…   As many rounds as possible in 6-minutes of: 6 Double dumbbell hang squat cleans (2 x 50/35) 9 Handstand push-ups   For score   Strength: Bench Press 5 @ 70% of 1-Rm 5...
Read More
  Open Gym 1200-1330 AND 1700-1830 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 MP Iron Club programming will be available at both Open Gym times. It is designed to improve every...
Read More
Conditioning: 10/8 Calories rowed/skied/biked* 10 Left-arm dumbbell thrusters (50/35) 10 Right-arm dumbbell thrusters (50/35) 5 Strict pull-ups   3 Rounds for time (11:00 cap) *Athlete must row once, bike once, and ski once. Can be done in any order.   Strength: Front Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3...
Read More
Conditioning: Partner WOD, equal work required 80 Deadlifts (225/153) (Partner dead hangs from pull-up bar)* 80 Toes-to-bar (Partner holds deadlift bar)* 80 Wall ball shots (20/14)@(10/9′) (Partner holds D-ball (100/70) bear hug)* …then immediately into… 180 Double-unders** (Partner 1, and then switch) 800m Row** (Partner 2, and then switch)   For time *Partner must be...
Read More
Conditioning: 2000m Row 50 Box jumps (24/20″) 25 Squat cleans (155/103) 15 Chest-to-bar pull-ups   For time   Post results and experiences to comments
Read More
Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs...
Read More
1 5 6 7 8 9 214

WOD Search

WOD Archives