Conditioning: Every minute on the minute, for 4 sets: Minute 1: 0:30 Max reps kettlebell swings (72/53) Minute 2: 0:30 Row for max calories Minute 3: 0:30 Max reps goblet squats (72/53) Minute 4: Rest For score Strength: On a 3:00 clock… Deadlift 5 reps @ 80% of 1-Rm 4 sets for...Read More
Conditioning: 30 Overhead squats (115/78) 60 Double-unders 30/24 Calories row/bike/ski* 90 Cross-over single unders 3 Rounds for time (25:00 cap) *Athlete must row one round, bike one round, and ski one round Post results and experiences to commentsRead More
Conditioning: As many reps as possible in 12-minutes of the following: 16 GHD sit-ups 12 Alternating dumbbell hang clean and jerk (50/35) 8 Handstand push-ups 4 Strict pull-ups For score Strength: On a 1:30 clock, perform the following complex: 1 Snatch Deadlift ⇒ 1 Power Snatch ⇒ 1 Squat Snatch 1 Complex @ 65% 1...Read More
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 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More
Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets For total work time (total time minus 8 minutes of rest) (35:00 cap) Post results and experiences to...Read More
Conditioning: 15 Double dumbbell deadlifts (2×50/35) 25-ft Front rack lunges 200m Run 25-ft Front rack lunges 15 Double dumbbell deadlifts 25-ft Front rack lunges 20/15 Calories biked/skied 25-ft Front rack lunges 2 rounds for time (15:00 cap) Strength: Every 2:00 minutes, perform: 5 Front squats Set 1 @ 35% Set 2 @ 45% Set 3...Read More
Conditioning: 2 Rounds of: 15 Wall-ball GHD sit-ups (12/8) 15 Ring support tuck-ups 15 Wall-ball cleans (20/14) …Rest 1 minute and then… 30 Wall-ball cleans (20/14) 30 Ring support tuck-ups 30 Wall-ball GHD sit-ups (12/8) For time (15:00 cap) Strength: Back squats On a 2:30 clock, perform: 5 @ 75% of 1-Rm 5 Sets of...Read More
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 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More
Conditioning: 2000m Row …Rest NO MORE THAN 2:00, then… Max rep bench press @ (1xBodyweight males/.75xbodyweight females) For time* *For every successful bench press rep, 10 seconds is deducted from row time Scaling options will be available at the gym. WOD courtesy of Rogue Challenges Post results and experiences to commentsRead More