All smiles post workout! Conditioning: “Walk this Way” Partner WOD 10 Box jump overs (30/24) 25-ft Handstand walk 15 Wall ball shots (25/20) @ (10/9′) 25-ft Handstand walk   8 Rounds for time, partners alternate full rounds (15:00 cap) *Levels Intermediate/70+ Adv: (24/20″) box jump overs, 75-ft double dumbbell overhead carry (2 x 35/20), (20/14#) wall ball Beginner/70+ Scaled: (20/16″) box step overs, 50-ft double dumbbell overhead carry (2 x 25/10), (16/12#) wall ball   ….Rest 8:00* and then…   Take 7-minutes for both partners to establish a 1-rm on the following complex: 1 Clean ⇒ 1 Front squat ⇒ 1 Thruster ⇒ 1 Shoulder to overhead   For combined max load. Partners use one barbell. *Athletes may warm up the barbell in the 8-minute rest, but must not begin the complex for score until the 8-minute rest is complete   Both of the above WODs courtesy of Midwest Fall...Read more

Conditioning: 800m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers** 400m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers 200m Run 75-ft Front rack walking lunges (2 x 50/35) 6 Man-makers   For time (25:00 cap)   *Levels Intermediate/70+ Adv: 600m/300m/200m run, (2 x 40/25) 5 man-makers  Beginner/70+ Scaled: 600m/300m/150m run, 50-ft walking lunges, 4 man-makers **Man-maker= push-up on dumbbells, dumbbell row with right arm, dumbbell row with left arm, dumbbell squat clean to overhead   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: Squat snatch Warm up to 80-85% and then…. Every minute on the minute, for 10 sets, complete 1 rep @ 80-85%   For quality   Lift 2: On an every 3-minute clock: Back Squat 12 @ 60% 8 @ 70% 4 @ 80% 8 @ 65% 12 @ 55%   For quality   Lift 3: On an every 3-minute clock: Bench Press 12 @ 60-65% 8 @ 70-75% 4 @ 80-85% 8 @ 65-70% 12 @ 55-60%   For quality   Core Work: Every minute on the minute, for 3 sets (9-minutes) complete: Minute 1: 10-15 GHD Sit-ups Minute 2: 0:30 Hollow hold Minute 3: 10-15 V-ups   For quality  ...Read more

  Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon, and Olivia. Conditioning: Hero WOD “Roy” 15 Deadlifts (225/153) 20 Box jumps (24/20″) 25 Pull-ups   5 Rounds for time (30:00 cap)   *Levels Intermediate/70+ Adv: (185/123) deadlift, step-ups (24/20″) Beginner/70+ Scaled: 55-60% deadlift, step-ups (20/16″), ring rows      Post results and experiences in the commentsRead more

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