Conditioning: Partner WOD, equal work required 20 Handstand push-ups 40 Pull-ups 60 Overhead squats (125/83) 40 GHD sit-ups 20 Bar over burpees 2 Rounds for time (30:00 cap) …Rest 3:00 then… 3:00 Partner ski for calories For total score Post results and experience to commentsRead More
Join us today for a FREE class! There are progressions/modifications for everyone’s ability. Conditioning: On an 8:00 clock… 3 Rope climbs (12′) 6 Double dumbbell clusters (2x 50/35) 3 rounds then… Max calories biked in remaining time …Rest 2:00 min… On an 8:00 clock… 10 Box jumps (30/24”) 10 Push-ups 3 rounds...Read More
Join us this Monday at 0930 for a Labor Day WOD! This will be the only class time on Monday. Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar 3 rounds for time (10:00 cap) …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps...Read More
Conditioning: 25/20 Cal bike 20 GHD sit-ups 25’ Handstand walk 20 Double dumbbell front squats (2 x 50/35) 25′ Handstand walk 20 D-Ball squats (100/80) 25′ Handstand walk 2 Rounds for time Post results and experience to commentsRead More
Conditioning: 21-15-9 Rep rounds of: Shoulder press (95/63) Chest-to-bar pull-ups For time Accessory: 12 Single Leg Kettlebell Crossover Deadlifts (6/6) 2:00 Rest 3 Sets for quality *Each set can be building based on feel or same weight throughout all sets Post results and experience to commentsRead More
New gym mats! Thank you to all our MPers who came out to help! Conditioning: “DT” 12 Deadlifts (155/103) 9 Hang power cleans 6 Push jerks 5 Rounds for time Core Accessory: 0:20 Low plank 0:10 Rest 4 rounds 0:20 Hollow hold 0:10 Rest 4 rounds Post results and...Read More
Drop in for FREE at any class time TODAY!!! Class Times: 0530, 0630, 0845, 1200, 1730 Conditioning: Perform 0:45 work and 0:30 rest/transition at the following: Power snatches (135/93)/Dumbbell snatches (50/35) Burpee box jumps (24/20″)/Burpee box step-ups (24/20″) Slammers (12/8) Tire Flips (210/180) Pull-ups 3 Rounds for total score, rest 1:45 between rounds ...Read More
Join us Wednesday, 25 August for a FREE class! Conditioning: “Seriously?!” Buy-in: 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… Sell-out: 750m Row For time Post results and experiences to commentsRead More
Join us Wednesday, 25 August for a FREE class! Conditioning: Partner WOD Complete as many rounds and reps as possible in 14 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Row is worth 2 points) Similar to Friday, 30 April 2021 Strength:...Read More
