Conditioning: 40/30 Calories rowed …Immediately into 3 rounds of: 50 Double-unders 10 Double dumbbell front squats (2 x 70/50) …Immediately into: 200′ Handstand walk   For time (10:00 cap)   …Rest to the 15:00 mark, partner up, and then complete…   100/80/60 Calories* biked   For time *Calories posted as MM/MF/FF     Post results and experiences in the commentsRead 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 20/16 Calories biked/skied 25-ft Front rack lunges 2 rounds for time (15:00 cap) Compare to Monday, 22 July 2024 Strength: Every 2:00 minutes, perform: 5 Front squats Set 1 @ 35% Set 2 @ 45% Set 3 @ 55% Set 4 @ 65% Set 5 @ 70% Set 6 @ 75% Set 7 @ 80% For quality     Post results and experiences in the commentsRead more

  Conditioning: Partner WOD* 15/12 Calories biked 50-ft Sandbag carry (100/75) 10 Sandbag cleans 15/12 Calories rowed 50-ft Sandbag carry 10 Sandbag squats   6 rounds for time (30:00 cap) *Partners alternate complete rounds Compared to Wednesday, 19 March 2025     Post results and experiences in the commentsRead more

Conditioning: 30 Strict handstand push-ups 30 Alternating dumbbell snatches (70/50) 60 GHD Sit-ups 100-ft Single arm dumbbell overhead walking lunges (70/50)   For time (17:00 cap)   Rest to the 20:00 mark, and then complete with a partner…   6 Rounds (partners alternate full rounds) of: 30 Single-unders 10 Pull-ups 5 Burpees to bar   For time     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: Sotts Press On an every 2:00 clock: 4 reps   5 Sets for max load, building each set   Lift 2: Snatch On an every 2:00 clock: 3 @ 40% 3 @ 50% 3 @ 60% 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 75% 2 @ 75% 2 @ 75% 2 @ 80% 2 @ 80% 2 @ 80% 2 @ 80%   For quality   Lift 3: Back Squat On an every 2:00 clock: 3 @ 50% 3 @ 60% 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 75% 2 @ 75% 2 @ 75% 2 @ 80% 2 @ 80% 2 @...Read more