Conditioning: Option 1: Every 2 minutes on the minute, perform 1 round of the following until failure to complete: 1 Squat Clean (85% 1RM) 10m Sprint 3 Chest-2-Bar Pull-ups 10m Sprint 1 Burpee-over-bar*   For Score *Every round add 1 burpee.   Option 2: 2020 CrossFit Games Open WOD 20.5* Partitioned any way: 40...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 and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend...Read More

  General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell...Read More

  General Warm-up: Run 400/Row 500 2 rounds of: 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Ring rows 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 40 second D-ball rock 20m One-arm farmers carry/per arm 15 Box jumps (every 5 increase height) 10 Handstand push-ups   Conditioning: Option 1: 2020 CrossFit...Read More

  Conditioning: Option 1: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time Compare to Wednesday, 16 March 2016   (Games WOD calls for...Read More

No Friday night class this week. Sorry for any inconvenience.   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 and power lifts. Basic knowledge and some practical...Read More

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score Compare to Wednesday, 21 March 2018   Mobility: Couch Stretch...Read More

  Conditioning: Option 1: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap) If you are registered, don’t forget to post score to Games site   Option 2:...Read More

Conditioning: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (225/155) Handstand push-ups …then… 21 Deadlifts (315/205) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts 50-ft handstand walk   For time (9:00 cap)     Post results and experiences to comments If you are registered, don’t forget to post score to...Read More

  Conditioning: Option 1: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows   7 rounds for time   Option 2*: 2020 CrossFit Games Open WOD 20.3 21-15-9 rep rounds of: Deadlifts (205/155) Handstand push-ups …then… 21 Deadlifts (315/225) 50-ft handstand walk 15 Deadlifts 50-ft handstand walk 9 Deadlifts...Read More