Endurance: 200m Run 30 Line-facing burpees 400m Run 20 Line-facing burpees 600m Run 10 Line-facing burpees   For time (15:00 cap)   Strength: Overhead squat 10-10-10-10*   For load *Build to a heavy 10-rep     Post results and experiences to commentsRead more

Conditioning: 3-Person Team WOD  “Weights with Mates” In a merry-go-round style: Athlete A completes 200m run Athletes B and C complete*: 100 Calories skied 100 Front squats (135/93) 100 Calories biked 100 Power cleans (135/93) 100 Handstand pushups   For time (35:00 cap) *Athletes rotate through the run until all reps are completed     Post results and experiences to commentsRead more

  Conditioning: 500m Row 40 Alternating dumbbell snatches (50/35) 400m Run 30 Double dumbbell thrusters (2 x 50/35) 1000m Ski 30 Double dumbbell clean & jerks (2 x 50/35) 400m Run 40 Burpees-over dumbbells 500m Row   For time (35:00 cap)     Post results and experiences to commentsRead more

Conditioning: Partner WOD Buy in: 100 Calories row Then, immediately into 4 rounds of: 100 Double-unders 50-ft Handstand walk Cash-out: 100 Wall-ball shots (25/16) @ (10/9′) 50 Synchro toes-to-bar   For time (30:00 cap)     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. Attending the class requires basic knowledge and some practical application, NOT mastery, of these lifts. 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