Conditioning: “Half-Hyrox”* 500m Run 500m Ski 500m Run 25m Sled push (445/335) 500m Run 25m Sled pull (335/225) 500m Run 50m Burpee broad jumps 500m Run 500m Row 500m Run 100m Kettlebell farmer carry (2 x 70/53) 500m Run 50m Sandbag lunges (70/50) 500m Run 50 Wall-ball shots (20/14) @ (10/9′)   For time (60:00 cap) *All weights listed above are for the “Pro” division. “Open” division weights are as follows: Sled push – (335/225) Sled pull – (225/175) Farm Carry – (2 x 53/35) Sandbag – (50/25) WB shots – (14/10)   Each athlete should chose a path, Pro or Open, and follow it throughout the entire workout.     Post results and experiences to commentsRead more

  Conditioning: Partner WOD* As many rounds and reps as possible in 12-minutes of the following: 12/9 Calories skied 8 Alternating dumbbell clean and jerks (50/35) 4 Devils press (2 x 50/35) 8 Burpees-over-dumbbells 12/9 Calories biked   For score *(alternate exercises, tag between exercises)   Strength: Every 2 minutes perform on set of the following: Shoulder Press 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3 @ 80% 3 @ 80%   For quality   …Or…   Shoulder Press 1-rep max   For max load     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 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

  Endurance: “Annie On The Run” 50 Double-unders 50 Sit-ups 1000m Run 40 Double-unders 40 Sit-ups 800m Run 30 Double-unders 30 Sit-ups 600m Run 20 Double-unders 20 Sit-ups 400m Run 10 Double-unders 10 Sit-ups 200m Run   For time (35:00 cap)     Post results and experiences to commentsRead more

Conditioning: 10 Wall-walks 30/24 Calories skied 40 Toes-to-bar 50/40 Calories biked 50 Dumbbell snatches (50/35) 40 GHD Sit-ups 30/24 Calories rowed 10 Wall-walks   For time (30:00 cap)     Post results and experiences to commentsRead more