Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 600-400-200 GHD Sit-ups 32-24-16   For time   Skill: 3 Rope climbs 30 second hollow hold 3 reps of 5 second negative from handstand 30 second low plank hold Rest 1:00   3 rounds for quality     Post results and experience to commentsRead more

Conditioning: Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 3 Wall walks Even minutes: 10 Parallette facing burpees … Rest 4:00 then … Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 12/9 Calories biked Even minutes: 15 Wall ball shots (20/14) @ (10/9′)   Strength: 10 D-ball cleans (weight is athlete’s choice) 2:00 Rest   3 Sets for quality     Post results and experience to commentsRead more

Open Gym 1215-1345 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

When chalk and humidity meet! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 28 September 2016   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @ 45% of 1-rm shoulder press 0:30 Hollow hold 11 Shoulder press @ 55% of 1-rm shoulder press 0:30 Back extension hold 9 Push press @ 65% of 1-rm shoulder press 0:30 Low plank hold 7 Push press @ 75% of 1-rm shoulder press 15 Arch rocks   For time (12:00 cap) *Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.     Post results and experience to commentsRead more

Endurance: Bike 50/40 calories @ 90% 6-min pace 25 Burpees-over-bar Row 50/40 calories @ 90% 6-min pace Rest 2:00 Bike 40/32 calories @ 94% 6-min pace 30 Sit-ups Row 40/32 calories @ 94% 6-min pace Rest 2:00 Bike 30/24 calories @ 98% 6-min pace 25 Wall-ball shots (20/14) @ (10/9′) Row 30/24 calories @ 98% 6-min pace Rest 2:00 Bike 20/16 calories @ 100% 6-min pace 30 Push press (75/53) Row 20/16 calories ALL OUT   For time     Post results and experience to commentsRead more