Endurance: 500m Row …rest 1-minute… 1500m Bike …rest 1-minute…   3 Rounds for time (20:00 cap) *Levels Intermediate/70+ Adv: 400m Row, 1200m Bike Beginner/70+ Scaled: 350m Row, 1000m Bike   Strength: Hang Power Snatch Take 10-minutes to build to a heavy single for the day   For max load     Post results and experiences in the commentsRead more

Conditioning: 3:00 Max reps box jump overs (24/20″) 2:00 Rest 3:00 Max rep ab-mat butterfly sit-ups 2:00 Rest 3:00 Max reps ring rows 2:00 Rest 3:00 Max reps air squats 2:00 Rest 3:00 Max reps push-ups   For score Mobility: 13:00 ROMWOD video as group     *Levels Intermediate/70+ Adv: box step overs permitted (24/20″)  Beginner/70+ Scaled: box step overs (20/16″)     Post results and experiences in the commentsRead more

Conditioning: Partner WOD, equal work required On a running clock…. From 0:00 to 10:00 complete…. 30 Squat cleans (185/123) Max calories row in remaining time For score   …rest from 10:00 to 13:00 and then… From 13:00 to 23:00 complete… 30 Squat snatches (155/103) Max burpees over bar in remaining time For score   …rest from 23:00 to 25:00, pair up with another partner group and then…   From 25:00 to 29:00 complete: Max calories biked (switch athlete every 0:30)   For score     *Levels Intermediate/70+ Adv: 26 cleans (155/103), 26 snatch (125/83) Beginner/70+ Scaled: 24 cleans at 75%, step over bar on burpees, 24 snatches at 75%     Post results and experiences in the commentsRead more

Skill: Every minute on the minute, for 3 rounds (9-minutes): Minute 1: 8 Scapular pull-ups + 8 kip swings Minute 2: 3-6 Strict pull-ups Minute 3: 2-4 Kipping chest-to-bar or chin-over-bar pull-ups   For quality   Conditioning: As many rounds as possible in 5-minutes of the following: 400m run and then… 2-4-6-8… Bar muscle ups Double dumbbell clean and jerks (2 x 70/50)   4 Rounds for total score Rest 2-minutes between each round. Each rounds starts with the 400m run.   *Levels Intermediate/70+ Adv: 300m run, chest-to-bar pullups, (2 x 50/35) dumbbells  Beginner/70+ Scaled: 300m run, chin-over-bar pullups, (2 x 40/25) dumbbells     Post results and experiences in the commentsRead more

  Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Every 1:30, perform 1 rep… Shoulder Press Start at 20%, increase 5-10% each cycle until failure   For quality and load   Lift 2: Every 2:30, perform 1 cycle of: Hang power clean ⇒ Hang squat clean ⇒ Jerk Start at 25%, increase 5-10% each cycle until reaching a heavy cycle, then repeat that load 3 additional cycles   For quality   Lift 3: Every 3:00, perform 4 connected reps of: Overhead squats Start at 35%, increase 10% until reaching 75%, then perform a total of 4 cycles at 75%   For quality   †MP Iron Club programming will be available at both Open Gym times. It is designed to...Read more