Endurance: Choose one: Bike, Row, or Ski, then perform… 30 minutes for calories     Post results and experiences to commentsRead more

  Conditioning: 4-person Team* WOD 100 Pull-ups 200 Burpee box overs (20″) 300 Wall-ball shots (20/14) @ (10/9′) 400-ft Dumbbell overhead lunges (50/35) …while simultaneously accumulating… 250 Calories biked   For time *Instructions: Equal work on chipper Two teammates working at a time (chipper & bike) Tag each time teammates switch on the chipper Team member working on Chipper must run back to the team by the bike to switch out     Post results and experiences to commentsRead more

  Conditioning: Complete as many reps* as possible in 3:00 of: 30 Double unders 20/16 Calories row/bike/ski** 10 Shoulder-to-overhead (95/63) Max rep burpees-over-bar …rest at 1:00, then repeat…   7 round for score *Total burpees is the score of max reps **Each apparatus must be used at least twice     Post results and experiences to commentsRead more

Open Gym 1200-1330 AND 1700-1830 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* Lift 1: Split Jerk 1-1-1-1-1-1-1-1 Every 2 minutes, starting at 30% C & J, perform 1 split jerk, then add 5-10%, building to a heavy single   Lift 2: Overhead Squat Every 2:30 perform: 10-9-8-7-6-5-4-3-2-2 rep rounds   Build to heavy 2 rep   Lift 3: Zombie Front Squat 6-6-5-5-4-4-3-3   Build to heavy 3   *MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.     Post results and experiences to commentsRead more

Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar   10 Rounds for time, partners alternate rounds   …Rest 5:00 and then…   3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups   For time, equal work, split reps as desired (30:00 cap total)     Post results and experiences to commentsRead more