Conditioning: MPCF Board WOD “True Grit” 2,000/1,600m Row*   For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock, start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc., until the 2K row is complete – or until you can fail to complete the specified number of thrusters before the start of the next minute. Compared to Friday, 15 October 2021 *Levels Intermediate/70+ Adv: 1700/1400m Beginner/70+ Scaled: 1400/1100m   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: Every 2:00, perform one cycle of: Hang Power Snatch ⇒ Hang Squat Snatch Start with an empty bar, increasing 5-10 lbs each cycle until a successful heavy cycle is achieved. Then, repeat that load for 3 more cycles.   For quality   Lift 2: Every 2:30, perform 1 set of: 5 Below Parallel Box Back Squats Start at 20%, perform two cycles, then increase by 10% and repeat this process until you reach 70%, then perform three cycles at 70%.   For quality   Lift 3: Every 2:00, perform 1 set of the following: Bench Press 8 @ 35% of 1-RM 6 @ 45% 5 @ 55% 4 @ 60%...Read more

  Conditioning: 2 Rounds* of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20″) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets For total work time (total time minus 8 minutes of rest) (30:00 cap) Compared to Wednesday, 24 July 2024 *Levels Intermediate/70+ Adv: 8 reps each movement, 8/6 cal, 24/20” box w/step-ups allowed (70+ 20/16” jump) Beginner/70+ Scaled: 7 reps each movement, 7/5 cal, 20/16″ box w/step-ups allowed     Post results and experiences in the commentsRead more

  Endurance: 500m Row* Rest 1 minute 30/24 Calories Skied* Rest 2 minutes   5 rounds for time (40:00 cap) *Levels Intermediate/70+ Adv: 400m/(25/20) Beginner/70+ Int: 400m/(25/20) – 4 rds     Post results and experiences in the commentsRead more

  Conditioning: Partner WODs Part A* (0:00-6:00) 75 Toes-to-bar†   Part B* (6:00-12:00) 50 Clean and Jerks (185/123) (equal work not required)   Rest 3.00, then…   Part C: 110/90/70 calories biked (MM/MF/FF) (equal work not required)   For time *WOD courtesy of 2025 Monster Games †Toes-to-bar: Advanced: partners synchronize reps Intermediate/70+ Rx: partners split reps, equal work not required Beginner/70+ Scaled: 50 split reps, equal work not required   Post results and experiences in the commentsRead more