Conditioning: Partner WOD, equal work required 100 Wall ball shots (20/14) to (10′) 100 Toes-to-bar 100 Calorie row 100 Toes-to-bar 100 Wall ball shots   For time (35:00 cap)     Post results and experiences in the commentsRead more

Accessory/Skill Work: Every minute on the minute: Minute 1: 0:30 Low plank hold Minute 2: 10 Push-ups Minute 3: 0:30 Max reps strict handstand push-ups Minute 4: Rest   3 Rounds for score of max strict handstand push-ups   Conditioning: 7 Wall-walks 14 Front squats (165/113) 21 Kettlebell swings (72/53)   3 Rounds for time (18:00 cap)     Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1:  Clean and jerk Every 1:15, perform 1-rep. Start at approximately 20% of 1-rm c&j, increase by 5-10# until failure   For max load   Lift 2: Incline Barbell Bench Press 10-8-6-4-4-4-4   For quality   Lift 3: Weighted strict pull-ups 4-4-4-4-4   For max load, increase the load each set   Lift 4: Deadlift 5 @ 20% of 1-rm 5 @ 35% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 80%   For quality   †MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength...Read more

Endurance: “Love is Blind” Partner WOD 5000m “Blind” row*   For score of total meters and total time (including time to complete burpees) (40:00 time cap) Compare to Tuesday, 14 February 2023  *Rower monitors will be faced away from athletes. Partners switch as they would like, but no partner is allowed to look at the rower monitor at any time. When partner group believes they have reached 5000m they raise their hands. For every 10m +/- 5000m, partner group performs 1 synchro burpee. Burpees are done after row is complete.     Post results and experiences to commentsRead more

Conditioning: 500m Row 20 Power cleans (135/93) 1200m Bike 20 Clean and jerk (135/93) 500m Ski 20 Shoulder to overhead (135/93) 400m Run   For time (25:00 cap)     Post results and experiences to comments     Post results and experiences in the commentsRead more