Conditioning: Run 800m and rest   For time (8:00 time cap)   Then… As many rounds* and reps as possible in 16 minutes of… 5 Pull-ups 10 Push-ups 15 Squats   For score   Then… Run 800m   For time   *Pull-ups, push-ups, and squats can be partitioned as desired within each round     Post results and experiences to commentsRead more

Skill: 10 Alternating handstand hip touches* 1:00 Rest   3 Rounds for quality *Progressions will be posted at gym   Conditioning: 30 GHD Sit-ups 50′ Handstand walk 15 Overhead squats (135/93) 20 GHD Sit-ups 50′ Handstand walk 10 Overhead squats (135/93) 10 GHD Sit-ups 50′ Handstand walk 5 Overhead squats (135/93)   For time (15:00 cap)     Post results and experience to commentsRead more

  Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 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*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Endurance: Every 12 minutes on the minute, for 36 minutes (3 sets) complete the following:   50/40 Calories biked 25 Plate-facing burpees 400m Run 20/16 Calories row/ski*   For total time combined to complete each set * Athlete must row at least once, and ski at least once     Post results and experiences to commentsRead more

Skill: 10 Barbell good mornings (45/33)   3 Sets for quality   Conditioning: Partner WOD* 30 Devil presses (50/35) Then… 4 rounds of: 7 Synchro double dumbbell thrusters (50/35) 5  Synchro handstand push-ups 3 Synchro bar muscle-ups Then… 30 Calories skied 30 Calories biked 30 Calories rowed   For time (25 min cap) *Equal work required     Post results and experiences to commentsRead more