Conditioning: 30 Overhead squats (115/78) 60 Double-unders 30/24 Calories row/bike/ski* 90 Cross-over single unders   3 Rounds for time (25:00 cap) *Athlete must row one round, bike one round, and ski one round   Post results and experiences to commentsRead more

Conditioning: As many reps as possible in 12-minutes of the following: 16 GHD sit-ups 12 Alternating dumbbell hang clean and jerk (50/35) 8 Handstand push-ups 4 Strict pull-ups For score Strength: On a 1:30 clock, perform the following complex: 1 Snatch Deadlift ⇒ 1 Power Snatch ⇒ 1 Squat Snatch 1 Complex @ 65% 1 @ 65% 1 @ 70% 1 @ 70% 1 @ 75% 1 @ 75% 1 @ 80% 1 @ 80% For quality Post results and experiences to commentsRead more

Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club 1700-1830 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 the class. Don’t worry if you’re not there yet, we also offer separately scheduled private lessons to teach these lifts if knowledge and application are lacking. Posts results and experiences to commentsRead more

Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups   …Rest 4:00 and then…   Repeat the above, including rest, for a total of 3 Sets   For total work time (total time minus 8 minutes of rest)  (35:00 cap)   Post results and experiences to commentsRead more

Endurance: Partner WOD 3 Rounds (each) of: Partner A: 1:30 Row Partner B: 1:30 Row …immediately into… 6 Rounds (each) of: Partner A: 1:00 Row Partner B: 1:00 Row …immediately into… 12 Rounds (each) of: Partner A: 0:30 Row Partner B: 0:30 Row For max calories Post results and experiences to commentsRead more